Moveable Feast staff dietitian Jinee Burdg lends some of her expertise and provides tips on proper nutrition while training. Jinee is returning this year to ride in her second Ride for the Feast and will be leading the Diet Tribe team.
140 miles...140 miles...140 miles...Friends look at you with awe, and you look inside yourself and say, "What was I thinking?" Have no fear, the dietitian is here! My name is Jinee, a registered and licensed dietitian as well as a returning Ride for the Feast cyclist.
So, you have your bike and gear, but you're wondering how to prepare for the miles of pavement and fatigue. You can defeat them both with a proper nutrition plan!
Fatigue can be caused by illness, muscle glycogen depletion, low ATP levels, inadequate sleep, travel and personal stresses. One way to fight fatigue through nutrition is to energize your body with food. Carbohydrate foods are the main source of energy for your body. Eating plenty of carbohydrates not only fuels your body, but it also maintains your energy levels by providing your body with plenty of glucose. Glucose is one kind of carbohydrate that is required for ATP, a form of energy. ATP (adenosine triphosphate) is used to power muscle fiber contraction. The metabolism of ATP that powers this muscle contraction also produces heat. Our body responds to this heat by sweating to maintain a regular body temperature.
Trying to burn off that muffin top? Eat your carbs! You need some carbohydrates to help your body metablolize fat into energy. "Fat burns in the flame of carbohydrates." Remember, carbs are a necessary part of your diet - don't desert them. And, yes, you can have desserts too!
For more information and more tips, see the following handouts:
- Nutrition throughout the Ride
- Cycling/Excercise FAQs
- Snacks: Grams Carbohydrate per serving
- Recipes (Lemon-lime gel, Electorlyte sport drink with ginger, and fuel bites)
Click here to email Jinee with any questions or concerns.