For those of you living the familiar grab-and-go lifestyle, properly fueling your body while training for an endurance sporting event can be tricky. However, by following a healthy eating plan, you will be prepared to take on even the longest bike ride. It is important to keep in mind that every athlete's total daily calorie needs will be a little different. With any endurance training program, high carbohydrate, moderate protein and low fat meals will fuel your body and allow you to perform at your best.
The key to fueling yourself while training for a cycling event starts with breakfast. Most people tend to skip breakfast because of time restraints; however it is time to start thinking of yourself as an athlete and make breakfast a priority.
For lunch, many people will stop and buy a salad because it seems like an easy way to eat healthy, but don't sell yourself short on energy. While training, lunch is a great time to get the calories you need to fuel your workouts.
Dinner possibilities are endless. Be creative, but remember to make carbohydrates a priority.
A sample menu to follow when training for a cycling event would include:
Breakfast
• Large bowl of cereal or two packets of oatmeal topped with fresh berries or bananas.
• Skim milk (low fat option while still getting the protein you need to start the day.
Lunch
• Sandwich on whole grain bread with a lean meat, such as turkey, tuna fish or tofu.
• Side of low fat flavored yogurt.
• Small portion of coleslaw, pasta salad or potato salad.
Dinner
• Half a plate full of whole grains such as brown rice, lentils or quinoa (seeds that can be cooked similar to rice).
• Palm size portion of fish or lean meat such as beef or pork (high iron choices, a mineral important for energy in athletes.
• Serving of your favorite steamed, grilled, or broiled vegetable.
OR
• Two cups of pasta with meat sauce: standard go-to dinner for endurance athletes.
If you have a sweet tooth, go ahead and enjoy a little something, but be reasonable. Have a cookie or snack size candy bar after dinner with some herbal tea. Don't polish off a bag of sweets.
As your training increases, you may notice that you are hungrier than usual . It is important to know that this is your body telling you it needs energy. When snacking throughout the day, think healthy! Fresh vegetables plus protein will hold you over until your next meal. Some healthy snack options include:
- An ounce of string cheese with baby carrots and celery sticks
- Cucumber, tomato, and red pepper strips with a side of low fat cottage cheese or hummus
- One handful of your favorite nuts
If eating a high amount of carbohydrates seems odd in today's "low-carb crazed world," just remember that you are an athlete in training and you need to fuel like one. If you think you need assistance transitioning to a sports-healthy eating plan, a sport dietitian may be just what you need! Visit www.eatright.org to find a nutritionist in your area.
Rebecca Scritchfield, MA, RD, LD, ACSM HFS is a sports nutrition and weight management dietitian with a private practice in Washington, D.C. She helps athletes of all ages and abilities fuel to reach their full performance and wellness potential. She regularly participates in marathons, half marathons, and triathlons. http://elitenutritiondc.com/
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