Diet Of Cycling Mountain Bike

Individual nutrition requirements will be determined by training load, specific athlete needs, training goals, body composition goals, health and adjustment for growth. The training diet should focus on a variety of nutrient-dense carbohydrates (e.g. whole grain breads, fruits, vegetables), along with regular serves of lean meats, poultry, fish, eggs, legumes and dairy for protein, calcium and iron.

Carbohydrate needs should complement training loads to optimise performance and recovery. Frequent meals and snacks can help fulfil energy and carbohydrate needs when requirements are high, such as on hard training days or back to back racing. Including a snack rich in carbohydrate and protein ideally within 30-60 minutes after training sessions or races helps to ensure adequate refuelling and maximise muscle repair and adaption processes, especially when another demanding session is within 8 hours or during demanding competition. If training or racing away from home, this may require packing a portable, non-perishable snack (e.g. liquid meal supplement, flavoured milk tetra, creamed rice, nuts, sandwiches, baked beans).

Protein requirements depend on the stage of strength training and energy intake. The spread of protein intake across the day is more influential than the amount.

For those aiming to reduce body fat, limiting energy-dense foods/fluids (e.g. ‘junk foods’, alcohol) and timing training to finish around normal meal times can help to limit the need for additional snacks. Additionally, undertaking easy (not interval or threshold) morning sessions in a fasted state may assist greater use of fat stores.