|
Normal diet
when running take 30-60 g of carbos per hour
Water - Measurements - Daily diet - Post training foods - Recovery diet - Other nutrients - Vitamins
Race diet
Diet leading up to the event - Race diet - In terms of energy drinks and powerbars and goos - In terms of nutrients
Nutritional information of foods
Glycemic index of foods - Foods with vitamins - Protein content of foods - Percentages of fat in various oils - Food sources of essential fatty acids - Foods rich in epa and dha omega - 3 fatty acids - Folate rich foods - Food sources of vitamin C and E - Super sources of Carotenoids - Calcium and vitamin D requirements - Food sources of Calcium - Iron content of selected foods - Caffeine content of foods and fluids - Energy bar nutrition - Carbohydrates in foods |
kl |
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Water supply
| - Water bottle 24 ounces .7 liter .75 quart |
| - I need 14.2 water bottles a day. 10 liters 10.5 quarts. 3.5 refills a day. |
| - One load is 4 water bottles 96 ounces, 67.2 liters, 12.8 quarts. |
| - We should drink 11-16 cups or 2.8-3.8 liters a day or 8 ounces 240 ml an hour. |
| - Active lifestyle 2,400 calories daily 10 powerbars. For 12 hours one powerbar every 50 minutes. |
| - Drink 4 - 8 oz every 15-20 min so 8 oz every 15 min is one water bottle every 45 minutes. |
| - Drink 16 Oz before bedtime 66% of a water bottle |
| - Early morning 16-24. Water bottle |
| - One hour before riding 32 oz or 1.33 Water bottles - Sports drink with carbos and sodium is best |
| - 20 minutes before riding drink 16 oz .66% of a water bottle |
| - Drink 8-10 oz 42% every hour every day |
| * You can sweat 64 oz an hour or 2.66 water bottles. |
| - 50% of your stomach can empty in 10 minutes. You can empty 24 - 40 oz every hour so one to almost two water bottles. |
| - You can sweat up to 80 oz an hour so 3.33 water bottles an hour. |
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Measurements
1 US fluid ounce = 0.0295735296 liters 1 US fluid ounce = 0.03125 US quarts
Water bottle 24 ounces .7 liter .75 quart |
Daily diet
|
Carbohydrates 50 - 65% |
Fat 15-30% 120 g for 160 lbs |
Protein 15 - 20% |
Sugar |
Storage capacity is 4.5 - 5.5 grams per pound so for 160 lbs it's 880 grams. 19.5 powerbars.
- You can average 50-65% carbohydrate in training diet
- Within 30 minutes of the workout consume .7 g carbos/lbs of bodyweight so for 160 lbs it's 112 grams so 2.5 powerbars
- Energy drinks are best with 4 - 8% carbo instead of 10 - 12% of soda pop and fruit juices.
- Carbs can help even in one hours excersize
- drink every 10 minutes
Low fiber high carbohydrate foods - 30 grams of carbyhydrates per serving
| - bagel, 2 oz 60 g |
| - Bread, white, 2 slices |
| - PIta pocket, 1.5 rounds |
| - dinner rolls, 2 |
| - English muffin, 1 |
| - Muffin, low fat low fiber 3 oz. 90 g |
| - Tortillas, 2 |
| - Cooked cerial, 1 c. 240 ml |
| - Apple, 1.5 medium |
| - Applesauce, sweetened, .5 c 120 ml |
| - Grapefruit, 1 longe |
| - Canned fruit, 1 c. 240 ml |
| - cold cerial, low biger, 1.5 oz 45 g |
| - Graham crackers, 6 |
| - Saltines, 8 |
| - Rice, cooked, white, 2/3 c. 200 ml |
| - Pasta, cooked, 1 c 240 ml |
| - Pretzels, white flower, 1.5 oz 45 g |
| - Potato, baked, no skin, one medium |
| - Sweet potato, no skin, 4 oz. 120 g |
| - Apple juice, 8 oz 240 ml |
| - Carrot juice, 10 oz 300 ml |
| - Grape juice, 6 oz 200 ml |
| - Cranberry juice cocktail, 8 oz 240 ml |
| - Milk, skim, 20 oz. 500 ml |
| - Yogurt with fruit, 1 c. 240 ml |
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Endurance athletes consume .75 gram of fat per pound of bodyweight per day? That's 120 grams for 160 lbs, or 34 powerbars.
15-30% of the day's calories should come from fat.
Precentages of fat in various oils
| - canola - 6, 32, 62 |
| - hazelnut - 7, 11, 82 |
| - flaxseed - 7, 75, 18 |
| - safflower - 7, 79, 14 |
| - almond - 8, 19, 73 |
| - walnut - 9, 67, 24 |
| - grapeseed - 10, 73, 17 |
| - sunflower - 11, 69, 20 |
| - corn - 13, 62, 25 |
| - olive - 1, 49, 77 |
|
Foods rich in alha-linolenic omega-3 fatty acids
| - flax oil 20 ml 6.6 g |
| - canola oil 20 ml 1.6 g |
| - soybean oil 20 ml 1 g |
| - walnut oil 20 ml 1.4 g |
| - flaxseed ground 20 ml 1.8 g |
| - soy nuts, roasted 120 ml 1.8 g |
| - tofu, firm 120 ml. 7 g |
| - soy milk 240 ml. 4 g |
| - legumes 120 ml. 05 g |
| - oat germ 40 ml. 2 g |
| - wheat germ 40 ml. 28 g |
| - spinach, cooked 240 ml. 15 g |
| - kale, cooked 240 ml. 13 g |
| - almond butter 40 ml. 12 g |
|
Foods rich in epa and dha omega - 3 fatty acids G/G
| - farmed atlantic salmon cooked 90/1.8 |
| - gherring, cooked 90/1.7 |
| - wild atlantic salmon 90/1.6 |
| - blue fin tuna 90/1.3 |
| - sockeye salmon, canned 90/1.3 |
| - atlantic mackerel 90/21 |
| - farmed rainbow trout 90/2 |
| - sardines canned 90/8 |
| - swordfish 90/7 |
| - mussels 90/7 |
| - sole 90/4 |
| - tuna, white meant, canned 90/2 |
| - wild catfish 90/2 |
| - farmed catfish 90/2 |
| - atlantic cod 90/1 |
| - safflower oil 20/10.1 |
| - sunflower oil 20/9.2 |
| - corn oil 20/7.8 |
| - soybean oil 20/6.9 g |
| - walnuts 30/11 g |
| - soy nuts, roasted 120/9 |
| - brazil nuts 30/7 |
| - pecans 30/6 |
| - tofu frim 120/5.4 |
| - peanuts 30/4.5 |
| - peanut butter 40/4.4 |
| - almonds 30/3 |
| - almond butter 40/3.8 |
| - wheat germ 40/.8 |
| - flaxseed, ground 20/.5 |
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- 10-20 g is what you need to recover, or two powerbars.
- Don't eat too much protein immediately after ride.
Animal foods |
| - chicken white 100 g 25 g |
| - pork, lean 100 g 23 g |
| - beef, lean 100 g 21 g |
| - fish, white 100 g 20 g |
| - eggs 2 whole 13 g |
legumes and soy products |
| - tofu, firm 120 g 20 g |
| - lentils, cooked 240 ml 18 g |
| - kindey beans, cooked 140 ml 15 g |
| - soy milk 240 ml 10 g |
Dairy Products
| 1 Yogurt 180 ml 8 |
| 2 Milk 240 ml 8 |
| 3 Cheese 30 g 7 |
|
Nuts & Seeds
| 1 Sunflower seeds 30 g 6.5 g |
| 2 Peanut butter 40 ml 8 g |
| 3 Almonds 30 g 6 g |
| 4 Cashews 30 g 4.5 g |
|
Vegetables
| 1 Potato 150 g 5 |
| 2 Broccoli 240 ml 5 |
| 3 Carrots 240 ml 2 |
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|
Glycemic Index of Foods
1 Biscuits 68
| Digestives |
Medium |
58 |
| Shortbread |
Medium |
64 |
| Water biscuits |
Medium |
65 |
| Ryvita |
Medium |
67 |
| Wafer biscuits |
High |
77 |
| **Rice cakes |
High |
77 |
|
2 Bakery Products 65.75AV
| * Pound cake |
Low |
54 |
| Danish pastry |
Medium |
59 |
| Muffin (unsweetened) |
Medium |
62 |
| Cake , tart |
Medium |
65 |
| Cake, angel |
Medium |
67 |
| Croissant |
Medium |
67 |
| Waffles |
High |
76 |
| Doughnut |
High |
76 |
|
3 Breakfast Cereals 65
| All-Bran |
Low |
42 |
| Porridge, non instant |
Low |
49 |
| Oat bran |
Medium |
55 |
| Muesli |
Medium |
56 |
| Mini Wheats (wholemeal) |
Medium |
57 |
| Shredded Wheat |
Medium |
69 |
| Golden Grahams |
High |
71 |
| Puffed wheat |
High |
74 |
| Weetabix |
High |
77 |
| Rice Krispies |
High |
82 |
| Cornflakes |
High |
83 |
|
4 Breads 64.8
| Multi grain bread |
Low |
48 |
| Whole grain |
Low |
50 |
| Pita bread, white |
Medium |
57 |
| Pizza, cheese |
Medium |
60 |
| Hamburger bun |
Medium |
61 |
| Rye-flour bread |
Medium |
64 |
| Whole meal bread |
Medium |
69 |
| White bread |
High |
71 |
| White rolls |
High |
73 |
| Baguette |
High |
95 |
|
5 Cereal Grains 51.58
| Pearl barley |
Low |
25 |
| Rye |
Low |
34 |
| Wheat kernels |
Low |
41 |
| Rice, instant |
Low |
46 |
| Rice, parboiled |
Low |
48 |
| Barley, cracked |
Low |
50 |
| Rice, brown |
Medium |
55 |
| Rice, wild |
Medium |
57 |
| Rice, white |
Medium |
58 |
| Barley, flakes |
Medium |
66 |
| Taco Shell |
Medium |
68 |
| Millet |
High |
71 |
|
6 Fruits 48.11
| Cherries |
Low |
22 |
| Grapefruit |
Low |
25 |
| Apricots (dried) |
Low |
31 |
| Apples |
Low |
38 |
| Pears |
Low |
38 |
| Plums |
Low |
39 |
| Peaches |
Low |
42 |
| Oranges |
Low |
44 |
| Grapes |
Low |
46 |
| Kiwi fruit |
Low |
53 |
| Bananas |
Low |
54 |
| Fruit cocktail |
Medium |
55 |
| Mangoes |
Medium |
56 |
| Apricots |
Medium |
57 |
| Apricots (tinned in syrup) |
Medium |
64 |
| Raisins |
Medium |
64 |
| Pineapple |
Medium |
66 |
| **Watermelon |
High |
72 |
|
7 Pasta 46.7
| Spaghetti, protein enriched |
Low |
27 |
| Fettuccine |
Low |
32 |
| Vermicelli |
Low |
35 |
| Spaghetti, whole wheat |
Low |
37 |
| Ravioli, meat filled |
Low |
39 |
| Spaghetti, white |
Low |
41 |
| Macaroni |
Low |
45 |
| Spaghetti, durum wheat |
Medium |
55 |
| Macaroni cheese |
Medium |
64 |
| Rice pasta, brown |
High |
92 |
|
8 Beverages 43.66
| Soya milk |
Low |
30 |
| Apple juice |
Low |
41 |
| Carrot juice |
Low |
45 |
| Pineapple juice |
Low |
46 |
| Grapefruit juice |
Low |
48 |
| Orange juice |
Low |
52 |
|
9 Dairy Foods 34.25
| Yogurt low- fat (sweetened) |
Low |
14 |
| Milk, chocolate |
Low |
24 |
| Milk, whole |
Low |
27 |
| Milk, Fat-free |
Low |
32 |
| Milk ,skimmed |
Low |
32 |
| Milk, semi-skimmed |
Low |
34 |
| *Ice-cream (low- fat) |
Low |
50 |
| *Ice-cream |
Medium |
61 |
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Potasium |
Iron |
Calcium |
Niacin |
DRI of potassium is 4,700
sources of plant iron G/MG
| - cereal, iron-fortified 30G 2-18 |
| - cream of wheat 200G 9 |
| - lentils 240G 6 |
| - instant breakfast one packet 4.5 |
| - kidney beans, canned 240G 3.2 |
| - baked potato, with skin medium one 3 |
| - prune juice 240G 3 |
| - wheat germ 60G 2.6 |
| - apricots, dried 10 halves 1.7 |
| - spaghetti, enriched, cooked 120G 1.4 |
| - bread, enriched one slice 1 |
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No more than 25 mg of iron per day
sources of heme iron G/MG
| - liver, beef, cooked 90 g 6 |
| - beef, cooked 90 g 3.5 |
| - pork, cooked 90 g 3.4 |
| - shrimp, cooked 90 g 2.6 |
| - turkey, dark, cooked 90 g 2 |
| - chicken, breast, cooked 90 g 1 |
| - tuna, light 90 g 2 |
| - flounder, sole, salmon 90 g 1 |
|
Good Sources 200MG Per Portion
| 1 cheddar cheese 30G |
| 2 Colby cheese 30G |
| 3 gedam cheese 30G |
| 4 mozzerella cheese 30G |
| 5 brick cheese 30ML |
| 6 sesame seeds 40G |
| 7 bok choy, fresh 240ML |
| 8 broccoli cooked 240ML |
| 9 kale cooked 240ML |
| 10 mustard greens cooked 240ML |
| 11 soybeans, cooked 240ML |
| 12 turnip greens, cooked 240ML |
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1,000 mg calcium
19-50 yrs 1,000 mg 51-70 yrs 1,500 mg
Food sources of Calcium
| - great sources 300 mg per portion protion 1% milk 8 oz 240 ml |
| - skim milk 240 ml |
| - orange juice, calcium fortified 240 ml |
| - collard greens, cooked 240 ml |
| - rhubarb cooked 240 ml |
| - yogurt 200 - 240 ml mackerel, canned 90 g |
| - sardines, canned, w/ bones 90 g |
| - salmon, canned, w/ bones 90 g |
| - swiss cheese 30 g |
| - blackstrap molasses 40 |
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Don't take more than 200 mg of naicin a day.
fair sources 100 mg per portion
| - cottage cheese, 1% 240ML |
| - navy bean, cooked 240ML |
| - pinto beans 240ML |
| - swiss chard, cooked 240ML |
| - tempeh, cooked 240ML |
| - shrimp, cooked 200ML |
| - lobster cooked 200ML |
| - frozen yogurt 120ML |
| - pudding 120ML |
| - tofu 120ML |
| - parmesan, grated 30G |
| - skim milk, dry 20G |
| - figs, dried or fresh 5 |
| - 1 large medium
orange |
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Vitamin C |
Vitamin D |
Vitamin E |
Carotenoids and Vitamin A |
Don't take more than 2000 mg of Vitamin C daily. 200 is best.
Foods with C - Artichokes, Blackberries, Broccoli, Brussels sprouts, Cauliflower, kiwifruit, mangoes, okra, oranges, papayas, peas, pineapples potatoes, strowberries, tangerines, tomatoes
Food sources of Vitamin C G/MG by Density
| 1 1 green pepper ?/130 |
| 2 orange juice 240/124 |
| 3 cranberry juice 240/108 |
| 4 grapefruit juice 240/94 |
| 5 broccoli cooked 200/90 |
| 6 brussels sprouts, cooked 7/85 |
| 7 strawbetties raw 240/85 |
| 8 1 orange navel ?/80 |
| 9 1 kiwi medium g ?/75 |
| 10 cantaloupe 1 piece 240/70 |
| 11 cauliflower cooked 240/65 |
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200 vitamin |
Food sources of Vitamin E G/MG
| 1 wheat germ oil 20/25 |
| 2 sunflower seeds 30/21 |
| 3 almonds 30/11 |
| 4 sunflower oil 20/10 |
| 5 wheat germ 30/5 |
| 6 margarine soft 20/3 |
| 7 mayonnaise 20/3 |
| 8 brown rice 240/3 |
| 9 1 medium mango /3 |
| 10 asparagos 4 spears /2 |
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apricots, broccoli, cantaloupe, carrots, guava, kale, mangoes, mectarines, peaches, romaine lettuce, spinach, sweet peppers, sweet potatoes, swiss chard, winter squach
Super sources of Carotenoids
| 1 apricot, dried 6 halves/peices ml |
| 2 brocooli, cooked 1/2 c 120 ml |
| 3 cantaloupe 2c chuncks 240 ml |
| 4 carrot, rawmedium |
| 5 collard greens, cooked 1/2 c 120 ml |
| 6 grapefruit 1/2 medium |
| 7 kale, cooked 1/2 d 120 |
| 8 1 mango medium |
| 9 mustard greens, cooked 1/2 c 120 |
| 10 orange one medium |
| 11 papaya 1/2 medium |
| 12 pepper, red, raw 1/2 medium |
| 13 pumpkin, cooked or canned 1/2 c 120 ml |
| 14 spinach raw 1/2 c 120 ml |
| 15 sweet potato mashed 1/2 c 120 ml |
| 16 tangerine 1 medium |
| 17 tomato sauce 1/2 c 120 ml |
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|
Folate |
Caffeine |
Sodium |
Phytonutrient Rich Foods
| 1 100% Fruit Juice |
| 2 Apples |
| 3 Asparagus |
| 4 Beets |
| 5 Blackberries |
| 6 Blueberries |
| 7 Cabbage |
| 8 Cherries |
| 9 Citrus ruits |
| 10 Cruciferous vegetables |
| 11 Grapes |
| 12 Kale |
| 13 Onions |
| 14 Tomatoes |
| 15 Watermellons |
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Folate Rich Foods G/MG
| 1 lengiils, cooked 240/358 |
| 2 yeast, brewers's 20/312 |
| 3 liver beef 90/285 |
| 4 garbanzo beans, cooked 240/282 |
| 5 kidney beans cooked 240/229 |
| 6 turnip greens cooked 240/171 |
| 7 asparagus boilded 6 |
| 8 spears 131 |
| 9 beans, white, baked 240/122 |
| 10 orange juice 240/110 |
| 11 spinach raw chopped 240/108 |
| 12 mustared greens, cooked 240/103 |
| 13 broccoli, cooked 240/78 |
| 14 romaine lettuce 240/76 |
| 15 endive 240/72 |
| 16 wheat germ, raw 60/70 |
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Caffeine of foods & fluids ML/MG
| 1 coffee, grande, starbucks 480/550 |
| 2 coffee, tall, starbucks 240/250 |
| 3 coffee, brewed, drip 240/185 95 -290 |
| 4 coffee, brewed, percolated 240/130 65-270 |
| 5 coffee, instant 240/105, 50-190 espresso, double, |
| 6 stabucks 60 ml 70 espresso, starbucks 30 ml 40 30 - 50 coffee, decaffeinated 240/ 5, 3 - 8 espresso, |
| 7 decaffeinated, starbucks 30 ml 5 |
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Other ML/MG
1 Hot Cocoa 360/8-12
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| 2 Milk Chocolate 240/5-8 |
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Tea ML/MG
| 1 Black, loose leaf 240/25-110 |
| 2 Oolong, loose leaf 240/12-55 |
| 3 Green, loose leaf 240/30 |
| 4 Iced tea 360/70 |
|
Soda ML/MG
| 1 mountain dew 360/54 |
| 2 coca cola 360/46 |
| 3 diet coke 360/46 |
| 4 dr pepper 360/46 |
| 5 pepsi cola 360/38 |
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High-carbohydrate, pre-competition menu. Total: 574 G carbohydrates, 3,100 calories |
Breakfast |
Lunch |
Dinner |
Snack |
147G Carbs, 750 Cal
| 1 Orange juice, 1 c. 240 ml |
| 2 Cornflakes, 1 c 240 ml |
| 3 Banana, 1 large |
| 4 Skim milk, 1 c 240 ml |
| 5 Toast, 2 slices |
| 6 Margarine, 1 tsp. 8 ml |
| 7 Jelly, 2 tbsp. 40 ml |
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105 g carbohydrates, 585 calories
1 Lean turkey, 3 oz. 90 g
|
| 2 White bread, 2 slices |
| 3 Pretzels, 3/4 oz. 20 g |
| 4 Pear, 1 large |
| 5 Apple juice, 8 oz. 240 ml |
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160 g carbohydrates, 961 calories
1 Cooked rice, 2 c. 480
|
| 2 Ground turkey, 3 oz. 90 g |
| 3 Cooked peas, 1 c. 240 |
| 4 Bread, 2 slices |
|
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102 g carbohydrates, 460 calories
1 Yogurt with frui, 6 oz. 200 ml
20 g carbohydrates, 150 calories
|
2 Energy bar, 1 medium
40 g carbohydrates, 200 calories |
3 Frozen yogurt, 13 oz. 360 ml
Fig Newtons, 2 |
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Pre - exersize meal suggestions |
90 g carbohydrates
380 calories
| 1 1.5 c concentrated carbohydrate beverage 360 ml |
| 2 1 slice of toast |
|
|
95 g carbohydrates
380 calories
| 1 1 carbohydrate gel |
| 2 24 oz. of sports drink 720 ml |
|
|
120 g carbohydrates
520 calories
| 1 2 slices toast or small bagel 60 g |
| 2 1 large banana |
| 3 2 tbsp. jelly 40 ml |
| 4 8 oz. juice 240 ml |
|
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220 g carbohydrates
1,030 calories
| 1 Chicken, 2 oz. 60 g |
| 2 Bread, 2 slices 60 g |
| 3 Fruit juice, 16 oz 480 ml |
| 4 Pretzels, 2 oz 60 g |
| 5 Carbohydrate supplement, 16 oz 480 ml |
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225G carbohydrates
1,185 Calories: Fruit smoothie:
| 1 8 oz. yogurt 240 ml |
| 2 8 oz milk 240 ml |
| 3 8 oz juice 240 ml |
| 4 1 c. fruit |
| 5 Bagel, 1 large 120 g |
| 6 Jam, 2 tbsp. 40 ml |
| 7 Energy bar, 1 whole |
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|
235 g carbohydrates
986 calories
| 1 Pasta, 2 c. cooked 480 ml |
| 2 Marinara sauce, 1 c 240 ml |
| 3 Frozen yougurt, 12 oz 360 ml |
| 4 Fruit juice, 8 oz. 240 ml |
| 5 Margarine, 2 tsp. 24 ml |
| 6 Bread, 2 slices 60 g |
|
|
270 g carfbohydrates
1,200 calories
| 1 Pancakes , 4 medium |
| 2 Fruit topping, 1/2 c. 120 ml |
| 3 syrup, 1/2 c. 120 ml |
| 4 Fruit juice, 8 oz. 240 ml |
|
|
300 g carbohydrates
1,410 calories
| 1 Cooked cereal, 2 c. 480 ml |
| 2 Instant breakfast drink, 1 serving |
| 3 Banana, 1 large |
| 4 Orange juice, 8 oz. 240 ml |
| 5 Carbohydrate bevverage, 24 oz. 720 ml |
|
|
300 g carbohydrates
1,600 calories
| 1 Rice, 3 c. cooked 720 ml |
| 2 Cooked vegetables, 1 c. 240 ml |
| 3 Shrimp, 4 oz. 120 g |
| 4 Sorbet, 1c. 240 ml |
| 5 Soft drink, 12 oz. 360 ml |
| 6 Oil, 2 tsp. 14 ml |
| 7 Carbohydrate beverage, 16 oz. 480 ml |
|
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|
Good Post Training Foods
| 1 Cereal, dairy or soy milk and fruit |
| 2 bagel with peanut butter, jam & orange juice |
| 3 smoothie made with soy aor dairy milk, yogurt and frozen fruit |
| 4 yogurt, granola & fruit |
| 5 energy bar & fruit |
| 6 baked potato with yogurt topping |
| 7 pancakes with syrup |
| 8 pasta salad with low fat cheese |
| 9 turkey sandwich with pretzels |
| 10 Carbo load more than 700 g carbos/day |
|
|
Race Diet (for 160 lbs)
| 1 50,000 Calories in Body |
| 2 1,800 Calories Glycogen |
| 3 1,547 Cal/Hr, 6.4 Powerbars, Powerbar every 9.4 minutes, 154.4 powerbars a day or $154 |
| 4 Carbohydrate 65% 1005 Cal/Hr |
| 5 Protein 20% 309 Cal/Hr |
| 6 Fat 15% 232 Cal/Hr |
| 7 37,120 Cal/Day |
|
|
1 Diet Leading up to the event |
1 Night before
| 1 High-carbohydrate meal (300 g carbohydrates) |
| 2 Low fiber |
| 3 Easy on fat |
| 4 Plenty of fluids |
|
|
2 3 - 4 hrs - 300 g carbo
1 One Cup of Granola |
2 Eight Oz of skim milk |
3 1 large banana |
4 12 Oz of juice |
5 2 slices of toast |
6 2 tablespoons of jam |
7 12 Oz carbo energy drink 100 gs |
|
|
3 2 hrs O ne gram of carbos per one pound of bodyweight so for 160 lbs
| 1 it's 160 grams or 3.5 powerbars |
| 2 4.5 powerbars at 190 lbs |
|
|
4 30 min
| 1 You can tolerate up to 100 g or carbos within one hour so that's 2 + powerbars. |
|
|
|
2 Riding Food |
|
1 Power Bar
65G |
2 Cliff Shot Energy Gel
32G |
3 Cliff Shot E-Blocks
6/60G |
4 GU E-Blocks
60G |
5 Accel Gel
37G |
6 Gatorade Mix
1L/60G |
7 Cytomax Mix
40G/16Oz |
8 GU
Brew
60G/16Oz |
9 Honey Stinger Gel
37G |
10 Powerbar
Gel
41G |
11 GU
Gel
32G |
12 GNC Pro Performance
Soy Protein Powder 95
1 Scoop/35G |
13 Nantucket Nectar
Cranberry Juice
518ML/17.5Oz |
1 Calories |
240 |
100 |
200 |
180 |
90 |
50 |
140 |
250 |
120 |
110 |
100 |
130 |
280 |
2 Calories from Fat |
35 |
|
|
|
|
|
|
|
|
|
|
15 |
|
3 Fat
G |
3.5/3% |
0 |
0 |
0 |
0 |
|
|
|
|
|
|
1.5 |
|
4 Saturated Fat G |
.5/2% |
|
|
|
|
|
|
|
|
|
|
|
|
5 Trans fat |
0 |
|
|
|
|
|
|
|
|
|
|
|
|
6 Cholesterol |
0 |
|
|
|
|
|
|
|
|
|
|
|
|
7 Sodium
MG |
200 8% |
40 |
140 |
|
90 |
95 |
190 |
160 |
50 |
200 |
50 |
310 |
55 |
8 Potasium
MG |
105 3% |
30 |
20 |
80 |
70 |
|
96 |
70 |
105 |
20 |
35 |
|
|
9 Carbohydrates
G |
45 15% |
25 |
24 |
46 |
16 |
13 |
35 |
52 |
29 |
27 |
25 |
5 |
71 |
10 Dietary fiber
G |
1 4% |
|
|
|
|
|
|
|
|
|
|
|
|
11 Sugars
G |
26 |
8 |
24 |
11 |
7 |
13 |
19 |
17 |
29 |
10 |
5 |
|
70 |
12 Protein
G |
8 16% |
0 |
|
0 |
4 |
|
|
8 |
|
|
|
|
|
13 Vitamin A |
0 |
0 |
|
|
|
|
|
|
|
|
|
|
|
14 Vitamin B |
0 |
|
|
|
|
|
|
|
25% |
|
|
|
|
15 Thiamin |
15% |
|
|
|
|
|
|
|
|
|
|
|
|
16 Vitamin C
MG |
70% |
0 |
|
|
90%DV |
|
96 |
130% |
|
|
170% |
|
220% |
17 Riboflavin |
10% |
|
|
|
|
|
|
|
|
|
|
|
|
18 Calcium
MG |
25% |
0 |
|
|
|
|
10 |
5% |
|
|
2% |
|
|
19 Iron |
25% |
0 |
|
|
|
|
|
|
|
|
|
|
2% |
20 Vitamin E |
25% |
|
|
|
90%DV |
|
|
150% |
|
|
100% |
|
|
21 Magnesium
MG |
|
2% |
|
|
|
|
22 |
3% |
|
|
|
|
|
22 Chromium
MCG |
|
|
|
|
|
|
80 |
|
|
|
|
|
|
23 L-Glutamine
MG |
|
|
|
|
|
|
|
2,800 |
|
|
|
|
|
24 L-Arganine
MG |
|
|
|
|
|
|
|
1,400 |
|
|
|
|
|
25 Chloride |
|
|
|
|
|
|
|
|
|
2%DV |
|
|
|
|
30 grams carbohydrate servings for cereals, startches and grains
Breads |
| 1 Bagel 1/2 large, or 2 o. 60 g. |
| 2 Bread 2 slices |
| 3 Bread Crumbs 120 ml 1/2 c |
|
Recovery diet after more than 90 minutes of excersize
Within 30 - 60 minutes
- 50 - 75 g of high glycemic carbs (1.5 powerbar) |
| - 10 - 15 g high quality protein. (2 powerbars) |
| - 20 - 24 oz fluid per lbs bodyweight lost, for two lbs that's 2 water bottles. |
| - 250 mg of sodium 1.25 powerbars. |
|
| - muscle glygocen returns to normal after 24 hours |
| - normal muscle glycogen levels are 100-120 millimoles/kg to carbo load to 150-200 millimoles. |
Same thing again in 2 hours.
* No fiber after training
* Don't eat fat immediately after training
* First 5 - 6 hrs is most important.
- 5 - 6 hours after training is most important in recovery.
|
Good amount of caffeine 230 - 460 mg for 170 lbs man per day
Amino Acids
Complex and simple carbohydrates
* Not a significant source of calories from fat, transfat or iron, cholesterol, saturated fat, dietary fiber, Vitamin A, Calcium
100% Vitamin C from 2000 calories
100% Vitamin E from 2000 calries
Chews - 2 GU chomps 60 g 36 T
Fuels 3 to 4 hours
Calories 360
Fat 0
Potassium 160 mg
Carb 92 g
Sugars 22 g
Protein 0 |
|
|
5 hour energy 2 ounces
Calories 4
B6 40
Niacin30 mg
Follic Acid 400 mcg
Vitamin B12 500 mcg
Sodium 18mg
Energy blend 1870 mg:
Taurine, Glucoronolactone, Malic Acid, N-Acetyl, L-Tyrosine, L-Phenylalanine, Caffeine, Citicoline |
|
|
Amino Acids
Complex and simple carbohydrates
* Not a significant source of calories from fat, transfat or iron, cholesterol, saturated fat, dietary fiber, Vitamin A, Calcium
100% Vitamin C from 2000 calories
100% Vitamin E from 2000 calries
Powerbar gel take every 20 - 45 minutes
* Lose weight 2 lbs weekly at 1,000 calorie deficit so from 190-160 30 lbs in 15 weeks or three months three weeks or 105 days. |
|
|
|
Nutrition 
