Tag Archives: nutrition

Calcium and performance

Calcium, like sodium and potassium, plays a supporting role in muscle contraction. Go for fat free or low fat versions of milk and yogurt, which are both high in calcium. During rides sip a calcium-enriched electrolyte drink such as Luna … Continue reading

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Combat seasonal affective disorder

The addition of small doses of carbs (about 25 to 30 grams, or 120 calories worth) will help your brain produce serotonin. Try eating a an English muffin or a bagal with jam, low fat popcorn, pretzels, or even a … Continue reading

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Kiwi

Kiwi provides ample amounts cramp-curbing potassium, as well as vitamin C to help repair muscles. It has also been linked cardiovascular health: Researchers says that eating 2 or 3 a day can lower certain risk factors of heart disease.

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Go to bed hungry

Stop eating at least 2-hours before going to bed. This allows your body to digest and normalize blood-sugar levels, which among other things will aid in muscle recovery and add help you sleep better. Remember: Sleep is a performance enhancer.

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Drink and eat

Drink and eat something within 45 minutes to an hour after the start of a longer event. If you wait too long, you might become dehydrated or run out of steam early in the event.

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Maintain your foundation

To maintain the foundation that you have crafted to support your riding–your base, your pace work, your group rides–you need to recover properly. A cracked foundation, worn down by too much riding and inadequate rest, can halt your progression as … Continue reading

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High-quality proteins

Proteins, such as eggs and dairy products, offer more muscle-building amino acids than others, and thus are more valuable to cyclists. These proteins are considered “complete” because they contain enough of all the essential amino acids needed to rebuild cells.

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