New year, new goals! Knowing what to eat and how to prepare in order to optimize your performance and recovery is essential! When we feel great, we enjoy our rides a little more, right?!?
I signed up for a race way above my skill set a couple years ago. Totally freaked myself out, so I committed to up my research game on bike nutrition- related to performance. Knowing I was in waaaaay over my head was a perfect accountability measurement to keep me on track! (Back then, that was signing up for Garmin Unbound 100, a 100 mile gravel race in Kansas.)
I’ve tried so many things on the bike and off the bike. Some of them made me feel nauseous. Some gave me horrible gas! But I kept trying new products, gels, and carbohydrate mixes until I found my “secret sauce”.
Dedicating time to discovering what works for me, highlighted meal prepping is the key to a healthy grab and go diet. It's a fool proof and easy way for me to eat healthy, while maintaining a sustainable training and work/ life balance. You’ll have more time on the bike if you’re not stuck in the kitchen! Girl! Meal prepping is life changing, you only need to cook a couple times a week plus… saves time and energy!
Here are some tips and tricks I’ve tested and tried. Please keep in mind, I am not a nutritionist or doctor. These are just suggestions based on my own research and tests with my female body. Please, if you start a new regimen, be kind to your body. Start gentle, slow, and ease your gut into it. Jumping in too strong (extremely high carb for example) could feel like riding with a brick in your belly- which is no fun. Start small and work your way up to what works best for you. Listen to your body. Measure your performance when trying new things!
Ask yourself before, during, and after a ride
- Do I feel weak? (If so, you probably need FUEL! AKA- CARBS! Pay attention to effort, times when you feel weak, and ask yourself why.)
- Do I feel strong? (You’re dialing in well!)
- Do I feel horrible? (Probably need to ease off a bit, try to only change one thing at a time and give your gut a few trials to get used to it.)
- Do I feel dehydrated? (Look up urine color guidelines)
Focus on these foods for strong performance:
- Core Carbohydrates - Rice, Quinoa, Oatmeal and Potatoes
- Fruit: Blackberries, raspberries, bananas, blueberries, apples, grapes, oranges, strawberries, etc.
- Protein: Fish, tofu, chicken, eggs, tempeh, lean ground turkey (Aim for as many grams of protein as lbs you weigh. Ex: If I weigh 120 lbs, I would aim to eat 120g of protein a day)
- Fat: Whole nuts, seeds, nut butters, avocados, olive oil, coconut oil, avocado oil ○ Canola oil is okay in moderation too. Research shows it supports heart health!
- Greens: Kale, spinach, arugula/rocket lettuce, spring mix.
- Veggies: Broccoli, asparagus, brussel sprouts, carrots, celery bell peppers.
AVOID LIST!
I know, I know… we love ‘em, but they slow us down, reduce our performance, and are best prioritized “on occasion”.
- Alcohol (Beer, Wine, Whiskey)
- Processed Foods/Fast Food (muffins, pizza, etc.)
- Foods high in saturated fat or that contain trans fats
- Processed oils - palm oil, sunflower oil, cottonseed oil, soybean oil, peanut oil, etc.
- Added sugar - cake, cookies, sweets, soda, etc. (Added sugars do not include the foods you eat on the bike, this form of added sugar is necessary for
- optimal performance!)
- Fried Foods
What to eat ON THE BIKE
-
Rides UNDER 75 minutes… you likely do not need anything but water. If it is hot you can throw in some electrolytes.
- For rides OVER 75 minutes aim to consume 30-60g of carbs per hour.
○ Ex #1: 2 gels (45g)
○ Ex #2: 2 scoops 25-30g of carb drink mix in your bottle. (60 g). (It can be harder to sip on liquid carbs in colder temps, so I like to reach for gels, or natural foods like roasted sweet potatoes!
- For long endurance rides (3+ hours) aim for 40-75g of carbs per hour
Use a combination of bars, real foods and gels/chew or drink mixes (these will help you stay on top of your electrolytes and may be the best choice if you often have stomach issues on the bike).
○ I like to start with solid foods and then shift to gels/blocks and drink mix
○ Ex of solid foods: PB and Jelly on a tortilla, pitted dates, cliff bars, banana, etc.
This sounds crazy, but an hour or 2 before the finish, reach for a cold sweet tea. The sugar and caffeine help with a nice final boost when I need it. Riding up to a McDonalds drive through on the bike has been quite comical, but gas stations are definitely a safer option! (Got this tip from an old locally famous pro who rides from California to North Carolina EVERY other YEAR on his road bike.)
- For rides at race pace for longer than 2.5 hours (e.g. 75% or more of your FTP) aim for 60-90g per hour. Avoid excess fat or protein as it may lead to stomach upset. (Lots of blood rushes to your stomach to digest.)
○ Ex: 1 gel and 25-30 carb drink mix per hour
Here are some of my favorite meal preps staples!
- Jasmine rice, grilled chicken, and broccoli (Healthy carbs, and lots of protein!)
- Roasted sweet potatoes, salmon, and steamed broccoli.
- Wraps! These are fun for lunch and have endless options. My favorite lately has been a wrap with hummus, sun dried tomatoes, arugula, chicken, cucumber, salt and pepper. Delicious!
- Burrito bowls with rice, corn, bell pepper, chicken, avocado, black beans and arugula.
Great snack ideas
- Hummus and carrots
- Edamame (full of protein!)
- Almonds and berries
- Apples and almond butter
I hope you feel inspired to treat your gorgeous body to nutritious food, stay hydrated, and try new things to challenge yourself. Just remember, we are all uniquely and beautifully designed. What works for someone else could wreak havoc on your gut, but don’t get discouraged! Keep at it, and soon you will find your magic sauce. Your perfect unstoppable recipe!