In this episode we sit down and talk through one of the simplest, yet most underutilized performance boosters out there......food. We seek to give an understanding of weight management and how to not only manipulate, but also utilise your diet to facilitate consistency and performance improvement. We step through what you should be consuming on the bike, as well as pre and post on a daily basis to keep your body ready to perform. We finish off with a comprehensive look at the sports supplements that have worked for us as aging athletes, and try to explain why they can work for you too.
This episode is proudly brought to you by Professional Whey and Lakes Bikes Cockburn. Head over to www.professionalwhey.com.au for all your sports supplement needs, and www.lakesbikes.com.au for the complete range of cycling goods. As promised in the episode, here is the recipe for making your own drink mix. Recipe #2 - Sports Drink Mix - best bang for buck sports drink!!!!!
In a 700mL water bottle combine:
2 level tablespoons of maltodextrin powder
4 level tablespoons of white sugar
One pinch of salt (less than ¼ teaspoon)
Squeeze of lemon or lime juice for taste (optional)
700mL water
Nutritional information:
Carbohydrate: 69g (or 9.9 grams per 100mL), 2:1 glucose:fructose ratio
Sodium: Approx. 50mg per 100mL
https://cyclingtips.com/2015/10/skip-the-gels-with-diy-sports-nutrition/
Links to blogs/articles .
PROTEIN
https://www.trainerroad.com/blog/a-guide-to-protein-for-cyclists-how-much-do-you-need-to-get-faster/?utm_source=newsletter&utm_medium=email&utm_campaign=weekly-newsletter-94&utm_content=top-tips-1
https://www.sportsdietitians.com.au/factsheets/supplements/protein-supplementation/
CREATINE
https://www.trainerroad.com/blog/creatine-for-cyclists-will-it-make-you-faster/
https://www.mayoclinic.org/drugs-supplements-creatine/art-20347591
BCAA
https://www.professionalwhey.com.au/ibcaa-411
BETA ALANINE
https://www.trainerroad.com/blog/the-benefits-of-collagen-for-endurance-athletes/
COLLAGEN
https://www.trainerroad.com/blog/the-benefits-of-collagen-for-endurance-athletes/
