Training Nutrition Thursday: Replenishing Calories During Training

Question: According to my calculations, I burn ~800-1000 calories per hour when I cycle.  How should I replenish all these calories and nutrients?

Answer: Quite simply, you shouldn’t.   ”During Training Fuel” is not about replenishing what you’ve lost, but rather, giving your body what it can use.  It simply cannot use 800-1000 calories per hour effectively while powering your body on the bike.  In fact, it can be detrimental to your power and endurance to try.  By overloading your digestive system with a lot of food, you can take power and blood supply away from your legs.  Any athlete who’s stopped to eat a big lunch during a ride, only to start up again with heavy legs, knows this to be true.  Furthermore, too much sodium at one time can lead to bloating and an imbalance of electrolytes.  Too much fluid can dilute electrolytes, causing imbalances that can lead to bonking.

So, throw any thoughts of making up all your calories, fluid, carbs, protein, sodium, or other nutrients while on the bike out.

Focus on what your body can use.

Fluids: 16-24 oz. per hour in most conditions.  Up to 32 oz. per hour in high heat/humidity.

Carbs: 40-60 grams carbs per hour.

Protein: 10-15 grams protein per hour – only necessary for training >3 hours.

Sodium: 400-700 mg per hour. 

Potassium:   100-300 mg per hour.

Calcium: 80-120 mg per hour – important for long training, >5 hours.

Magnesium: 40-60 mg per hour – important for long training, >5 hours.

Calories: 200-300 per hour for normal training.  With very high intensity or bigger athletes, up to 400 calories per hour, but must be easy to digest foods/drinks.

The real trick is taking these recommendations and putting them into a plan of real food that you can use efficiently on the bike.  Need help?  I’m here to help!

As an Apex Nutrition Client, I will work with you to develop a perfect fueling strategy that will give you optimal power, stamina, and energy while diminishing any worries of stomach upset or bonks.

Give your body what it needs for great energy and health every day and during training with the right Foods, Drinks and Supplements.  If you would like my help with it, I offer comprehensive plans as Instant Downloads and as Custom Clients starting at just $20.  And, as a FuelRightBlog reader, get a further discount with coupon code:  password-frblog  username-reader.  I’d love to work with you!

Fuel Your Adventure. Nourish Your Body.

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