As we approach winter at the end of the cycling season, the conventional notion of taking time off the bike and letting nutrition slide is becoming obsolete. Whether you're a World Tour Pro gearing up for the Tour de France (Femmes), a masters racer, or an ultra-cycling enthusiast, maintaining proper nutrition is crucial for optimal performance and overall health.

While it's advisable to relax your nutritional regimen at certain points during the year, including parts of the off-season, it would be unwise to neglect it entirely. Remember, your food is fuel, and quality nutrition enhances training effectiveness and supports adaptation.

Protein

Proteins, the building blocks of muscles, facilitate recovery and aid in muscle and organ rebuilding. Prioritize protein intake, as inadequate consumption can lead to muscle wastage and hinder performance. Depending on factors like training volume, status, age, and gender, aim for 1.5 to 2.5 grams of protein per kilogram of body weight per day. Older athletes or those on a plant-based diet may lean toward the higher end of this range.

Carbohydrates

Carbs are essential not just for daily life but also for fueling and recovering from training. At moderate to high intensity, carbohydrates can be rapidly depleted, especially during maximal exercise. Low carb levels may lead to underfuelling and be associated with RED-S. Depending on training intensity, volume, and fitness levels, daily carb requirements should range from 4 to 12 g/kg of body weight.

Fats

Fats are crucial for maintaining hormone health and absorbing fat-soluble vitamins. Opt for good fats, such as mono and polyunsaturated fats, which can help lower LDL (low-density lipoproteins). Ensure fat intake doesn't fall below 0.5 g/kg body weight per day.

Hydration

Fluid is critical for bodily functions, transporting fuels, forming part of the blood, and preventing dehydration. Aim for approximately 35 mL/kg of body weight per day, excluding fluid consumed during training.

Antioxidants, Minerals, etc.

Minerals and antioxidants aid exercise adaptation and perform key functions within the body. Instead of relying on supplements, incorporate abundant fruits and vegetables into your diet. Aim to consume 30 different plants each week to enhance your gut biome.

Fuel the Work

Align your energy intake with the work you're expending. Adjust your energy intake on training and non-training days, ensuring you match it with your output to maintain weight. Calculate your basal metabolic rate (BMR) to tailor your eating habits for weight management.

Gut Health

Enhance your gut microbiome with a variety of foods like plants, pickled foods, live yogurts, nuts, seeds, and grains. A robust gut contributes to weight loss, immunity, and overall health.

Fuel Intake During Training

For rides exceeding 90 minutes, aim for a minimum of 50 grams of carbohydrates per hour during training. Adjustments based on intensity and duration can reach up to 120 grams of carbs per hour, but be sure to train your gut to absorb such amounts to avoid gastrointestinal distress.

If you need practical assistance in fine-tuning your nutrition, feel free to reach out!