The Power of Food

Healthier Athletes Have More Fun Racing!

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!

Smarter Eating for Smarter Athletes

MTB Riders need WHOLESOME food to

  •   Fuel their training
  •   Fuel their racing
  •   Stay healthy
Eat Healthy = Stay Healthy

3 SIMPLE WAYS TO IMPROVE YOUR FUELING

  1. Eat a healthy breakfast
  2. Check food labels
  3. Be prepared – think ahead

1. HEALTHY CARBS FOR BREAKFAST

Healthy Sugars: Whole Grain Bagel
  •  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)
Healthy Sugars: Colorful Apples

LEAN PROTEINS FOR BREAKFAST

Best Protein Source: Dairy Products
  •  Milk, Fat-Free
  •  Yogurt Greek, Fat-Free, Low-Sugar
  • Cheese, Low-Fat
  • Eggs
  •  Hummus
  •  Nuts, Seeds eg. Chia, Flaxseeds
Increase Your Protein Intake: Eggs With Spinach

2. FOOD LABELS – WHAT TO AVOID

Use Food Labels To Help You Decide Which Food To Pick

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

Pre-pack Snacks Provide Easy Access To Healthy Food

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
Don’t Leave Your House Without Your Water Bottle!

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
Healthy Snacks Help with Recovery

= RECOVERY FOOD eg crackers w peanut butter and juice, yogurt with fruit, granola bar w fruit + cheese

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