Nutrition 101 for mountain bikers

[Rhino rider]

Race preparation tips to ensure optimal performance

 

Ask any mountain biking enthusiast and they will tell you that proper nutrition is one of the most important parts of preparing for any ride or race.

 

With close on 60 days to go until the Resolution Health and

Zurreal,

Ride the Rhino

stage race, taking place in the Western Cape in September, it’s important to be aware of what you should be eating in preparation for your race.

 

“Eating a proper diet plays a large role in how well you perform come race day. Whether you are racing a short-track, marathon, stage race or downhill, eating the right fuel can literally make or break your race. In fact, eating a proper diet is important for everyone, in particular sports fanatics who often push their bodies to the brink during their sporting pursuits,” says Jean de Villiers, national rugby captain and brand ambassador for Resolution Health Medical Scheme and their loyalty and lifestyle programme,

Zurreal.

 

Clinical adviser for Resolution Health Medical Scheme, Dr Jacques Snyman, explains what you should be putting in your body in order to ensure optimal performance:

• The first tip is not to change your diet dramatically just before an important event, this should usually be done gradually and in consultation with a nutritionist as not everybody is the same or will perform the same with the same diet.
  

• The ideal general diet for a cyclist or mountain biker includes plenty of whole grains and complex carbohydrates that are rich in fibre. These foods include whole-grain products such as brown rice, whole-grain pasta, beans, wholewheat bread, whole oats, buckwheat, millet, whole rye, whole-grain barley and whole-grain corn.
  

• Fruits and vegetables are vital for any mountain biker because they are loaded with vitamins, nutrients and carbohydrates. Legumes such as beans, peas and lentils are high in fibre, carbohydrates and protein, which are essential for pre-race preparation.
  

• Foods high in “good fats” are essential for long-distance sportspeople. These foods include saturated fats found in animal products like meat, egg yolks, yoghurt, cheese, butter and milk. Fat is a very important part of any mountain bikers’ diet. It provides the highest concentration of energy of all the nutrients. One gram of fat equals nine calories. This makes fat the largest reserve of energy, perfect for long distance races.
  

• Proteins such as lean red meat, chicken, fish, nuts and beans are also important, especially for the post-recovery phase because they help repair muscle tissue and aid in recovery.
  

To enter or find out more information visit

http://www.renosterv...za/default.aspx