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Eating to ride faster

 

Ok now it’s time to get to the good stuff and put it all together. The first two articles in this series covered the importance of rehydration and replenishing glycogen to boost your recovery. The next two articles are going to cover the remaining vital nutrients and include some “secret” recovery techniques and recipes that I have picked up from personal experience, world class cyclists and university professors who secretly wanted to be professional cyclists.

3) Protein

Protein is vital to exercise performance and recovery. Choose a source that is rich in BCAA (branch chain amino acids) and is easily digestible. The window that is open to enhanced glycogen storage also applies to protein. The sooner you get those amino acids racing through your veins the faster your body will rebuild vital proteins such as red blood cells and muscle tissue that was broken down during exercise. Protein also helps to limit the catabolic effect of cortisol and helps protect muscle tissue. Certain amino acids found in complete proteins such as l-glutamine can actually increase the production of critical muscle building hormones (i.e. testosterone and growth hormone). A big tub of whey protein is perfect for this task; I haven’t found any additional benefit from the more expensive “super micro-filtered ion exchange ultimate muscle powder” varieties. Just keep in mind that consuming more than 1 gram of protein for every 4 of carbohydrates immediately after your workout will hinder the body’s ability to store glycogen. There are many recovery drinks out there with around this ratio but later I’ll include a far less expensive option that beats out these “all in one drinks.”

 

4) Sodium and electrolytes

As mentioned in the previous article, prolonged exercise can result in the loss of sodium which can cause extremely negative health consequences (hyponatremia). Salt is also important to maintain adequate hydration and fluid retention after training. If you simply drink a bunch of water the body will produce large amounts of dilute urine despite the fact of being in a state of dehydration. Most commercial sport drinks have some sodium but it is at a less than optimal concentration for maximum post exercise fluid replacement. One option is to add 1/8 to ½ of a teaspoon of salt to a recovery drink (which is pretty gross) or drink a regular v8. The most palatable option is to consume food that has good amounts of sodium as studies have shown no benefit to a sodium solution over solid food.

 

5) Antioxidants

Endurance exercise significantly increases the amount of circulating free radicals in the blood. It is the natural result of consuming a far greater amount of oxygen than when at rest. This increased production of free radicals after intense exercise can cause further damage to the already inflamed muscle and associated cellular tissue. Consuming natural sources of antioxidants such as vitamin A, C, E, selenium, Zinc, flavonoids and polyphenols can not only aid in recovery but help to prevent over training and a suppressed immune system.

 

6) Omega 3

These under consumed essential fatty acids play a huge role in maintaining optimum health and keeping inflammation in check. Omega 3 rich foods like walnuts employ good amounts of L-Arginine (an essential amino acid) which is converted to Nitric Oxide. Nitric Oxide increases blood flow to the heart as well as all over the body by helping the blood vessels to relax. Omega 3 has also been shown to help your body burn more of its own fat for fuel as well as significantly boosting cellular health.

The last article in this series will include the promised recovery foods and simple ways to get all of the above mentioned nutrients without having to endure the further pain of a disgusting “post workout wonder drink." Read part 4!

 

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