Nutrition In Mountain Biking Essay, Research Paper
Nutrition in Mountain Biking
I. Waterworld 1. Muscles produce 30-100 times more heat while siting 2. Water
doesn & # 8217 ; t supply Calories, minerals, or vitamins A. But it is used for about
every organic structure map B. 55-65 % of organic structure weight is H2O 3. When losing a quart of
unstable bosom beats 8 more times a minute 4. Before a long ride start
hyperhydrating 1 twenty-four hours in progress 5. Make imbibing schemes during your preparation
II. Rehydrate 1. Drink alot after a drive 2. Sports drinks replenish the best 3.
Eat alot of salty bites A. Sodium makes your blood like a sponge B. repasts
contain more Na of course than athleticss bars
III. Diet helps 1. 60 % of your day-to-day fluid comes from nutrient 2. Fruit and
vegatables are great unstable beginnings 3. Foods high in fat do non supply to much
fluid
IV. Equipment 1. Warm up motorcycles are good for bad conditions or the dark 2. Good for
intense intervals
V. Liquids 1. Replenish your ego after drives 2. Equally shortly as the drives over is
the best clip to refill 3. Drink or eat 100 gms of carbo 4. Drinking carbo
is much faster than eating carbo 5. You can pass over $ 1000 a twelvemonth on recovery
drinks
VI. Cereal 1. Snowflakes are carbo rich, low in fat, and rapidly digested 2. Sugar
coated are non bad either 3. Most cereals contain less than 2 gms of fat per
functioning
When siting a bike, your musculuss produce 30-100 times more heat than
when your organic structure is at remainder. The organic structure puts out this hell by increasing the
perspiration rates. In the summer you can lose over two litres of fluid per hr on a
truly hot twenty-four hours, desiccation and saddle zooms are the taking grounds bicyclers
bead out of races. The organic structure loses this much fluid largely from an addition in
perspiration rates. Water does non provide Calories, minerals, or vitamins, but it is
compulsory about for every organic structure map. It keeps organic structure temperatures from
lifting while the individual is exerting. Water histories for 55-65 % of your organic structure
weight. Cyclist that lose over a quart rate, which goes up to eight beats per
minute a lessening in cardiac map, and an addition in body temperature.
This is a survey by Edward Coyle Ph.D. Director of the Humane Performance
Lab at the University of Texas ( Walsh 92 ) .
Dehydration can perchance increase metabolic emphasis on musculuss. It besides
causes jobs on your internal thermoregulator by diminishing blood flow to the tegument,
decelerating perspiration rates, and increasing the clip needed for fluids to be absorbed
into the blood watercourse. What is worse, by the clip you feel thirsty, your organic structure
has already lost 1-2 % of its organic structure weight. Drink tonss of H2O every twenty-four hours, but
before a long drive or a race, start hyper hydrating twenty four hours in progress.
Avoid drinks incorporating intoxicant or caffeine because they both make the organic structure
excrete more H2O. If you can non run into your Calorie demands, usage athleticss drinks,
recovery drinks or other liquid addendums. Try to step fluid lost to sudate,
pattern imbibing schemes during your preparation. Determine how much perspiration you
lose by weighing yourself before and after your drives Every lb lost peers
16 ounces of fluids. It takes pattern to imbibe more than a quart of fluid
per hr without acquiring spasms or internal uncomfortableness. A hydration vesica
system such as Camelbak, provides H2O and will assist you imbibe more ( Walsh 94 ) .
After you have ridden for a piece drink plentifulness of fluids. What you
drink after the drive can do a difference. Coyle besides compared the effects of
imbibing about two litres of H2O, athletics drinks, or diet Cola in jocks two
hours after a exercise, the consequences showed diet Cola replenishes 54 % of the
fluids lost ; H2O, 64 % ; and feature drinks, 69 % . Before or while siting you
should eat salty bites. Sodium makes your blood like a sponge so you can
absorb more H2O and excrete less. Athletes such as bicyclers should besides imbibe
plentiful with repasts and bites, because nutrient of course contains many times more
Na than soft drinks or energy bars ( Walsh 95 ) .
Approximately 60 % of your day-to-day fluid comes from the nutrient you eat, but some
nutrients addition hydration better than others. Fruits and veggies are great
fluids beginnings, they are 80-95 % H2O by weight. Fat and Water do non blend really
good, so many nutrients high in fat do non supply plentifulness of H2O ( Walsh 95 ) .
Most popular athletics vitamin D
rinks contain Na, K, and other
electrolytes. Sport drinks are utile for short high strength exercises, such
as dashs or intervals cool fluids gustatory sensation better and may be absorbed more
quickly than warm drinks ( Walsh 95 ) .
Watch the start of any race and you will see an uneven sight: Racers
furiously whirling in topographic point, warming up on motorcycles attached to trainers. These
devices are besides great for exercises when the conditions is bad or it is dark. If
you enjoy intense intervals, you can strike hard yourself out since there is no
distractions ( Langley, Alsberg 68 ) .
If you merely complete a large drive you should set down a sugary drink and
start believing about your following drive. You should already be fixing for your
following drive by refilling yourself of the things you lost on your old drive.
Eating plentifulness of pasta can besides refill a great trade of saccharides you
burned, but non every bit much as soft drinks or H2O. During a drive, saccharides
in your musculuss and your liver is burned to bring forth energy so you can maintain on
traveling. Equally shortly as the drive is over, the enzymes and receptors responsible for
hive awaying saccharides in the musculus and liver tissues are most active, this is
the best clip to refill yourself ( Walsh 98 ) .
The common recommendation after a large drive is to imbibe or eat 100 gm
of saccharides. One hundred gms of saccharides is equal to four bananas,
or four, eight ounce spectacless of fruit juice. If you do enough of short
intervals, so imbibe or eat 100 gms of saccharides every two to four hours
subsequently ( Walsh 98 ) .
Drinking energy makes more sense than feeding ; it is easier to slurp from
a bottle than it is to set down a home base of pasta. There is besides grounds
demoing that liquids are quicker at traveling energy from your tummy to your
musculuss. When siting the best drink for refueling is likely a athletics drink
like Gatorade of Powerade. Trained bicyclers have found out that people who
imbibe a drink incorporating saccharides and protein replenishes musculus
saccharides degrees 38 % quicker tan those who drank carbohydrates merely. When
saccharides is combined with protein, animal starch storage is enhanced station
exercising.
Dieticians recommend bicyclers consume 1.2-1.5 gms of protein per
kg of organic structure weight. ( For a 150 lb bicyclers, that 80-100 gms of
protein daily. ) The downside of these recovery drinks is they are expensive.
You can pass up to $ 1,000 or more a twelvemonth purchasing athleticss drinks ( Walsh 99 ) .
A bowl of flakes is convenient, carbohydrates rich, low in fat, rapidly
digested and provides plentifulness of foods for the dollar. The nutritionary
profile of many cereals is similar to athleticss bars and recovery drinks. A bowl
of raisin bran with a cup of skim milk provides 330 Calories. About 80 % of
these are energy packed saccharides Calories. Sugar coated or frosted cereals
aren & # 8217 ; t per se bad, they are better than eating nil, but they do be given
to miss foods. Nutrition labels separate saccharide content into sugars,
dietetic fibres, and other saccharides. Cyclists who have sugar hastes should
avoid cereals that have sugar listed as one of the three ingredients ( Walsh 82 ) .
Even the fattest flakes are scraggy compared to sausage or Gallic toast.
Most cereals contain less than 2 gms of fat per functioning. Pudgy cereals would
be those with more than three gms of fat per functioning these by and large include
granola, and flaked cereal with nuts ( Walsh 82 ) .
The competitory athletics of mountain biking is doing its manner to the United
States. The athletics which was chiefly held in Europe, has come to the United
States and get downing to pull a pile of noteworthy foreign rivals. Harmonizing
to most estimations, cycling is the most popular witness athletics in the universe,
merely behind association football. The mountain motorcycle is holding betterments made to everyday,
and people are willing to pass the money to acquire the best motorcycle ( Arthur comptons
Synergistic Encyclopedia ) .
Bibliography
Alsberg, Tony Langley, Jim & # 8220 ; Tickets to Nowhere & # 8221 ;
Bicycling Febuary 1997 pgs 68-69 Walsh, Julie & # 8220 ; Eating for the Long
Haul & # 8221 ;
Bicycling September 1996 pgs 74-76 Walsh, Julie & # 8220 ; Liquid Assets & # 8221 ;
Bicycling March 1996 pgs 98-99 Walsh, Julie & # 8220 ; Super Bowls & # 8221 ;
Bicycling Febuary 1996 pgs 82-83 Walsh, Julie & # 8220 ; Waterworld & # 8221 ;
Bicycling August 1996 pgs 92-96 OUTLINE
