Nutrition in Mountain Biking
I. Waterworld 1. Muscles produce 30-100 times more heat while riding 2. Water
doesn't supply calories, minerals, or vitamins A. But it is used for almost
every body function B. 55-65% of body weight is water 3. When losing a quart of
fluid heart beats 8 more times a minute 4. Before a long ride start
hyperhydrating 1 day in advance 5. Do drinking strategies during your training
II. Rehydrate 1. Drink alot after a ride 2. Sports drinks replenish the best 3.
Eat alot of salty snacks A. Sodium makes your blood like a sponge B. meals
contain more sodium naturally than sports bars
III. Diet helps 1. 60% of your daily fluid comes from food 2. Fruit and
vegatables are great fluid sources 3. Foods high in fat do not provide to much
fluid
IV. Equipment 1. Warm up bikes are good for bad weather or the dark 2. Good for
intense intervals
V. Liquids 1. Replenish your self after rides 2. As soon as the rides over is
the best time to replenish 3. Drink or eat 100 grams of carbo 4. Drinking carbo
is much faster than eating carbo 5. You can spend over $1000 a year on recovery
drinks
VI. Cereal 1. Flakes are carbo rich, low in fat, and quickly digested 2. Sugar
coated are not bad either 3. Most cereals contain less than 2 grams of fat per
serving
When riding a bicycle, your muscles produce 30-100 times more heat than
when your body is at rest. The body puts out this inferno by increasing the
sweat rates. In the summer you can lose over two liters of fluid per hour on a
really hot day, dehydration and saddle soars are the leading reasons cyclists
drop out of races. The body loses this much fluid mostly from an increase in
sweat rates. Water does not supply calories, minerals, or vitamins, but it is
mandatory almost for every body function. It keeps body temperatures from
rising while the person is exercising. Water accounts for 55-65% of your body
weight. Cyclist that lose over a quart rate, which goes up to eight beats per
minute a decrease in cardiac function, and an increase in body temperature.
This is a study by Edward Coyle Ph.D. Director of the Humane Performance
Laboratory at the University of Texas (Walsh 92).
Dehydration can possibly increase metabolic stress on muscles. It also
causes problems on your internal thermostat by decreasing blood flow to the skin,
slowing sweat rate...
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...ients (Walsh 82).
Even the fattest flakes are skinny compared to sausage or French toast.
Most cereals contain less than 2 grams of fat per serving. Pudgy cereals would
be those with more than three grams of fat per serving these generally include
granola, and flaked cereal with nuts (Walsh 82).
The competitive sport of mountain biking is making its way to the United
States. The sport which was mainly held in Europe, has come to the United
States and beginning to draw a heap of notable foreign competitors. According
to most estimates, cycling is the most popular spectator sport in the world,
just behind soccer. The mountain bike is having improvements made to everyday,
and people are willing to spend the money to get the best bike (Comptons
Interactive Encyclopedia).
BIBLIOGRAPHY
Alsberg, Tony Langley, Jim "Tickets to Nowhere"
Bicycling February 2010 pgs 68-69 Walsh, Julie "Eating for the Long
Haul"
Bicycling September 2010 pgs 74-76 Walsh, Julie "Liquid Assets"
Bicycling March 2010 pgs 98-99 Walsh, Julie "Super Bowls"
Bicycling Febuary 2010 pgs 82-83 Walsh, Julie "Waterworld"
Bicycling August 2010 pgs 92-96 OUTLINE
Shi X, Gisolfi CV. Fluid and carbohydrate replacement during intermittent exercise. Sports Med 25 (3): 157-172, 1998.
These water loss values are of use in predicting how much water Darlene might have lost per day because since she survived 15 days she must have been losing water at an extremely slow rate. Even with the absolute minimum water loss, she would not have survived past day 5.
results in the need for more blood. Since more blood is needed to fill the
-- Most of the weight you lose is not fat, it is more in the form of water and muscle
Carbohydrates provide energy for the body to function. When these carbohydrates are not eaten the body then burns its stored fat for fuel. As the body's supply of fat diminishes one begins to lose weight. Therefore, the Atkins Diet is successful at making one lose weight in the short term because carbohydrate intake is severely restricted to less than 20 grams per day and will eventually climb to about 40 grams after a few weeks. This "translates to no more than three cups of loosely packed salad or two cups of salad with two-thirds cup of certain cooked vegetables each day" (www.webmd.com). However, the body needs a certain amount of these carbohydrates and after a while of recieving them the body does not function properly. According to Gail Frank, a PhD professor of nutrition at California State University in Long Beach, "The body needs a minimum of carbohydrates for efficient and healthy functioning -- about 150 grams daily" (www.webmd.com). She states that less than 150 grams of carbohydrates disrupts the body's normal metabolic activity. Also, "the brain needs glucose to function efficiently, and it takes a long time to break down fat and protein to get to the brain," (www.webmd.com). Glucose results from carbohydrates or sugar broken down into the bloodstream; but also occurs naturally in fruits and honey. Therefore, the body needs a certain amount of good carbohydrates like fruits and vegetables to stay healthy.
amount of fat they consume on a daily basis thus causing the person to lose
The first step to begin carb cycling is to understand what carbohydrates are and what they do for the body nutrition wise and how they affect one’s endurance. Carbohydrates replenish the body’s glycogen (Fass). Glycogen stores the carbohydrates consumed and helps prevent fatigue, muscle cramps and more (Coleman). Carbohydrates are also a main source of energy for the body
Sympathetic pathways change nerve activity during times of stress, exercise, low blood glucose levels, excitement or fear, due to the flight or fight response. These changes can have an effect on homeostasis by increasing heart rate, increasing blood flow, dilating pupils, sweating, releasing glycogen, increasing oxygen intake and diverting blood flow away from the gastrointestinal tract.
The human body is estimated to be about 60 to 70 percent water. Blood, as well as your muscles, lungs, and brain all contain a high percentage of water. Water is extremely important and essential to our health (Kaushik, Mullee, Bryant, Hill, 2007). Dehydration is one of the most common side effects of not consuming enough w...
During the first kick start week you should eliminate the resistant carbs to 4,8 grams and a total of 1200 kcal a day(Mizpah Matus). The following weeks on the carb lovers diet you should eat 1,600...
heavy, vigorous weight lifting - at least at first. This is mostly due to concerns of diabetic
body has to work harder I think that the heart will then increase at a
Two thirds of the human body, including an athlete's body, is made up of water. Without water we can not live, nor would we exist. Water needs to be purified in order to be drinkable and safe for humanity. Most athlete's drink high quality purified water which promotes their hydration. Dehydration is the result of not having water in your body. This can lead to fatigue, headaches, joint pain and other uncomfortable states in the human body which would affect an athlete's performance. A human can not spend more than three days without having water, therefore an athlete that uses more water than a normal person would have a shorter period of time because of how quickly they use the water. The average tissue in your body is made up of 50 percent
The most important nutrient categories are starches, minerals, sugars, and electrolytes. Starches and minerals fit into the area of complex carbohydrates. Complex carbohydrates are polysaccharides (many sugars bonded together). Because of the multiple bonds, polysaccharides are able to store energy for later use. Simple sugars make up the other group of carbohydrates. The bonding structures of simple sugars are much less advanced that than those of complex carbohydrates. This allows for the burning of simple sugars in an athlete's body. Electrolytes are a category of their own because they are helpful to an athlete all of the time, whether energy storage or energy burning is needed.
The body looses water all day long. Water is lost through evaporation of sweat which keeps the body cool. Body also looses water in the form of sweat during exercise and vigorous physical activity. It is also lost as urine which accounts for three quarters of the body water loss. Infrequent urination or dark yellow urine indicates dehydration and means that we should consume more water.