Beads of sweat dripped from just about every pore in my face. The heat was so brutal. Add the humidity, and it felt like I was swimming through Patapsco. Towards the end of the ride, I had no idea how I was still pedaling; maybe it was raw desperation to reach the end. When I started to get goosebumps, I knew I was in trouble.
It was only a month or so ago. Your Bolts coaches went out to ride and talk practice logistics at each of our practice locations. To try and beat the heat, we started at 7:30 am. I can’t tell you what I ate and drank or how I slept the day prior, what I can tell you is that during the ride, I had an unfortunate encounter with what some in the business call 'the bonk', in other words, I hit the wall hard.
That ride was an example of mismanaged food and fluid intake. I simply hadn’t eaten or drank what my body needed to support the level of activity, in the summer heat. Let me preface the rest of this by coming clean – I’m a Licensed Registered Dietitian Nutritionist, I should know better.
Has this ever happened to you? Have you ever gotten dizzy or so fatigued during a ride you didn't think you could carry on? If so, you are not alone. In reality, we can work out, ride and cross-train in different sports, but if our nutrition and hydration aren’t dialed in, we can have a really rough ride experience. That is why planning our nutrition and hydration for practices, rides and races is so important, and when a fellow MICL coach suggested nutrition tips might be needed for the MICL Student-Athletes, I volunteered to help. Check out the infographic included for a summary of the below information.
First, let’s go back to the basics. Macronutrients consist of carbohydrates (CHO), protein and fat. So, what are they and what role do they play in nutrition for sport?
CHO: our bodies main source of energy
Used to “top off” our glycogen stores pre-activity
Can help us to feel full
Provide a mental boost
Help us to recover after activity
Food examples: bread, cereals, rice, beans, fruit, starchy vegetables (potatoes, winter squash, etc.), pretzels, sports drinks, energy chews, dried fruit, jam, granola bars, crackers, etc.
Protein: necessary for general health
Aids in muscle repair and recovery post activity
Helps to slow down digestion and make us feel full longer
Food examples: Meat, poultry, fish, dairy, eggs, nuts, soy, beans, legumes, peanut butter, protein bars
Fat: necessary for overall health and immunity
During lower intensity activities, performed for a long duration, our predominant energy source will switch from CHO to fat
Food examples: oils, nuts, avocado, dairy, baked goods, etc.
A balance of these is key to prepare for, sustain and recover from physical activity. In addition, timing of these nutrients is important.
Before practice: generally, eat CHO rich foods before exercise to improve energy availability and aid in post-exercise recovery. Timing of the foods and amounts are key!
3-4 hours before exercise it’s good to try and eat a meal or large snack that includes CHO, protein and some fat e.g. bowl of yogurt + granola + fruit, peanut butter & jelly sandwich, chicken breast sandwich on bun with side salad/pasta salad, pasta with red sauce and lean ground turkey, etc.
30-60 minutes before exercise, eat 30-60g of a carb-rich snack e.g. fruit, granola bars, crackers, applesauce, pretzels, etc.
Choose meals and snacks before exercise that are lower in fat and fiber to ensure you tolerate the meal/snack during exercise
Also, 60 minutes prior to practice or a long ride, drink 8-20 oz of water
During practice: it’s important to remain fueled during extended exercise
Begin fueling and hydrating within 15 minutes of beginning practice or a ride. Don’t wait till you’re depleted as you might have trouble catching up!
Eat approximately 30g CHO per hour of exercise (e.g. banana, puree fruit pouch, energy gummies, pretzels, sports drinks)
In addition, drink 4-6 oz fluid every 15 minutes during exercise
After practice: it’s important to replace your fuel after exercise to aid in muscle recovery
Choose foods that offer a combination of CHO & protein, within 30 min of exercise, to help with recovery.
If a meal is shortly after practice or a ride that’s great, just ensure it is balanced! If not, then choose a CHO and protein-rich snack e.g. fruit & yogurt smoothie with kale/spinach; graham crackers with peanut butter & banana; hummus, veggies and pita; dried fruit and nut trail mix; Greek yogurt with fruit; low-fat chocolate milk; Egg on English muffin, etc.
Remember to keep hydrating!
General hydration tips: staying hydrated is important to delay physical fatigue, speed up recovery, maintain mental sharpness, and improve regulation of body heat
Fluid needs are very athlete specific. They are influenced by genetics, gender, age, environmental conditions including heat acclimatization, level of fitness, and exercise intensity
Begin exercise well-hydrated & hydrate within the hour before exercise
Replace fluids early and often
If you’re exercising under 60 min, water should be fine. If you’re exercising more than 60 minutes, especially in our summer heat, you may want to consider adding electrolytes to a water bottle that you can carry on your bike.
After exercise, continue hydrating and drink according to your thirst. White residue on skin suggests sodium loss, and therefore a sports drink after exercise might be needed.
Last but not least, pay attention to how you feel and listen to what your body is telling you. If you know you need to stop and grab a drink or snack during practice or a ride, tell a coach! Most likely, someone else in the group is hungry and/or thirsty too, including your coaches!
If you have any questions on the above, find me at a practice, I’ll be happy to chat with you more about nutrition!
- Coach Laura King, RDN, LDN