What is the best way to get female members of the local MTB school teams (12-18y) fitter and healthier during their training and racing? Here are Sports Nutrition pointers I shared with them.
EAT SMARTER – RIDE HARDER
Believe in the Power of Food – you are what you eat!
MTB Riders need WHOLESOME food to
- Fuel their training
- Fuel their racing
- Stay healthy
3 SIMPLE WAYS TO IMPROVE YOUR FUELING
- Eat a healthy breakfast
- Check food labels
- Be prepared – think ahead
1. HEALTHY CARBS FOR BREAKFAST
- Fruits, Dried Fruits (no-sugar added)
- Oatmeal or Porridge
- Whole Grain Toast
- Whole Grain Bagel
- Whole Grain, Low-Fat, Low-Sugar Granola
- Apple Sauce (no-sugar added)
LEAN PROTEINS FOR BREAKFAST
- Milk, Fat-Free
- Yogurt Greek, Fat-Free, Low-Sugar
- Cheese, Low-Fat
- Eggs
- Hummus
- Nuts, Seeds eg. Chia, Flaxseeds
2. FOOD LABELS – WHAT TO AVOID
Stay away from foods
- High in Saturated Fat => choose low fat versions or replace with Unsaturated Fat
- High in Added Sugars => choose natural sources of sugar such as fruits
- High in Sodium if you are not training hard, riding for a long time, riding in the heat or sweating a lot (avoid hidden sodium in packaged food)
3. BE PREPARED – THINK AHEAD
Be ready to train and race. Bring healthy snacks with you. You are more likely to stick to healthy snacks if they are readily available.
- HYDRATION
DRINK UP! ½-1 Cup/h during day, ~2-2½ Cups/ h during exercise – mainly with water if shorter duration!
- PRE-EXERCISE FOOD
Last whole meal 3h before your start. Should be low in fat (and fiber)
Early Morning Exercise: 1-2h before – snack or liquid, full breakfast afterwards
Snacks eg. fresh fruit, dried fruit, cereal w milk, juice or fruit-based smoothies
- DURING-EXERCISE FOOD
Water, sports drinks, fruit or granola bars
- POST-EXERCISE FOOD
= RECOVERY FOOD eg crackers w peanut butter and juice, yogurt with fruit, granola bar w fruit + cheese