Nutrition

Nutrition Nutrition in Mountain Biking I. Waterworld 1. Muscles produce 30-100 times more heat while riding 2. Water doesn't supply calories, minerals, or vitamins A. But it is used for almost every body function B. 55-65% of body weight is water 3. When losing a quart of fluid heart beats 8 more times a minute 4. Before a long ride start hyperhydrating 1 day in advance 5. Do drinking strategies during your training II. Rehydrate 1. Drink alot after a ride 2. Sports drinks replenish the best 3. Eat alot of salty snacks A. Sodium makes your blood like a sponge B. meals contain more sodium naturally than sports bars III. Diet helps 1. 60% of your daily fluid comes from food 2. Fruit and vegatables are great fluid sources 3. Foods high in fat do not provide to much fluid IV. Equipment 1. Warm up bikes are good for bad weather or the dark 2. Good for intense intervals V. Liquids 1. Replenish your self after rides 2. As soon as the rides over is the best time to replenish 3. Drink or eat 100 grams of carbo 4. Drinking carbo is much faster than eating carbo 5. You can spend over $1000 a year on recovery drinks VI. Cereal 1. Flakes are carbo rich, low in fat, drinks, walsh, drink, carbohydrates, water, body, ride, sport, grams, fluid, fat, per, fluids, eat, cyclists, cereals, after, sweat, sports, sodium, should, replenish, plenty, pgs, over, much, lost, energy, eating, bicycling, best, yourself, weight, two, time