ALL ABOUT CARBOHYDRATES & SUGAR FOR CYCLISTS

It is an important goal for athletes of any level to provide their bodies with enough energy to fuel the body to maintain and enhance performance. The body gets energy from carbohydrates, protein and fats. The body’s main source of energy is carbohydrates.

Timing and quantities can have a great impact on performance. Here are a few facts on carbohydrates consumption before, during and after training.

Also the quality and type of carbohydrates should be considered. 

WHY EAT CARBOHYDRATES ? 

Carbohydrates are the body’s rocket fuel. Through metabolism the sugar found in carbohydrates is broken down into ATP, the body’s energy source. Eating carbohydrates before exercise can help restore and maintain glycogen stores, which may be called upon during prolonged training and during competition.

CARBOHYDRATES INTAKE BEFORE EXERCISE

A pre exercise meal has 2 goals, it prevents you from feeling hungry before and during training while optimizing blood glucose levels for the exercising muscles. 

3-4 hours before Competition

700 kcal = 175g carbohydrates

2-3 hours before Competition

300-400 kcal = 75-100g carbohydrates 

1 hour -30 min before Competition

30g carbohydrates 

1 hour- 30mn before Training 

30g carbohydrates 

These numbers are general recommendations, for a personalized training/racing plan click here.

CARBOHYDRATES INTAKE DURING EXERCISE

Carbohydrates intake during exercise only increases performance on efforts that are more than 1 hour long. Carbohydrates intake should be prolonged during the whole effort. If the carbohydrates intake is discontinued you become at risk of fatigue and decreased performance. Keeping in mind that carbohydrate fuelling does not prevent fatigue it simply delays it. Your hourly carbohydrates intake is based on your power output.

CARBOHYDRATES INTAKE AFTER EXERCISE

Unless you’re in a stage race or a training camp, you don’t need to take in sugar after your ride. You can wait for a regular meal. If you need to speed up your recovery to be fully ready to ride hard the next day, then a small portion of sugar right after training can help. 

10 HEALTHY SOURCES OF CARBOHYDRATES 

• Quinoa

• Buckwheat

• Sweet Potatoes

• Oats

• Brown Rice

• Blueberries

• Apples

• Citrus fruits

• Bananas

• Beetroot 

 5 HEALTHY CARBOHYDRATES BEFORE TRAINING

• Rice cakes 

• Bananas                            

• Oat bar

• Apples

• Dattes 
  

5 HEALTHY CARBOHYDRATES SNACKS AFTER TRAINING

• Greek yogurt with berries & granola

• Chia seed pudding 

• Smoothie bowl 

• Fruit salad 

• Vegetables & hummus 
  

5 CARBOHYDRATES TO AVOID 

• White bread 

• Milk chocolate 

• Store bought cereal 

• Sweetened yogurt 

• Store bought fruit juices 

THE BOTTOM LINE

When being mindful of your carbohydrate intake, it’s important to choose foods that are highly nutritious. Balancing between slow release and fast release carbohydrates based on your training load and consuming a proper amount of carbohydrates and protein after exercise is essential. It stimulates muscle protein synthesis, improves recovery, and enhances performance for your next workout. It is important not to go much longer than a few hours before refueling with a meal or snack. Finally, replenishing lost water and electrolytes can be the cherry on the cake and help you maximize the benefits of your workout. 

MARINE LENEHAN, 

Sports Nutritionist, Massage therapist & Yoga teacher