8/17/2019 New York Cycle Club April 2016 - Reyna Franco Nutrition Handout

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Food Ideas For Fueling

PRE-RIDENutrient-rich carbohydrates

should be consumed tomaximize energy stores to be

eleased as during the ride.Avoid sugar alcohols & high/fiber foods within 60 min prior

to exercise to preventgastrointestinal discomfort

Focus on hydration.

MID-RIDEe-fueling with carbohydrates

during your ride is important

when ride is longer than 1hour. Hydration & electrolyteeplacement is also important

to replenish lost sweat.

POST-RIDEConsumption of milk-basedproteins has been shown tocrease muscle strength thanther forms-specifically wholemilk. Lean meats & protein

supplements have also beenshown to improve muscle

trength. Re-hydration is key.

For Eating on the Bike: Electrolyte Replacement Drinks:

Hammer Nutrition Gel - 19-23g carbs EFS Powder - 24g carb/scoopClif Shot Blocks – 24g Carbs (3 pieces) Carbopro Powder - 25g carb/scoPowergels – 27g Carbs Nuun – 0g carbs, +electrolytesClif Bars – 43-45g Carbs/Bar HEED Hammer  – 27g carb/scoop

If stopping for food along the ride: Simple carbohydrates + some protein

Pancakes/Waffles/Toast + Eggs Pineapple + Cottage CheeseCereal/Milk Rice + Beans½ Sandwich (2oz Meat/Cheese) Grains + VegetablesPretzels & String Cheese/Hard Boiled Egg Pasta SaladOatmeal Crackers + Cheese or PBFruit + Peanut Butter Pita/Carrots + Hummus

Ideas:

Milk + Fruit Smoothie: adding protein powder optional-Idea: 1 banana + ¾ c (6 oz) vanilla yogurt + 1 Tbsp honey + ½ tsp fresh grated gi-Idea: 1 orange + ¼ c plain yogurt + 2 Tbsp frozen OJ concentrate + ¼ tsp vanilla

extract + ice cubes

High Fiber Cereal + Milk Tuna Fish + CrackersGrilled Chicken Sandwich Bagel + Scrambled EggsGreek Yogurt + Fruit Peanut Butter / Raisins + Rice CakesChocolate Milk Apples + Cheddar CubesTofu & Bean Salad Pita + Hummus & VeggiesEgg, Veggies + Cheese Omelet Fish + Grilled Vegetables

Reyna Franco Nutrition and Exercise Consultingwww.reynafranco.com Email: reyna@reynafranco.com

Short Rides  – AMAim for quick digesting

carbs 30-60 minutes prior to

exercise

Sports Nutrition Products-Sport Beans-Shot Blocks

-GU / Gels

Electrolyte Drinks

Fresh or Dried Fruit

Toast + PB

½ Clif or LUNA Bar

Short Rides  – PMAim for small snack 2-3

hours prior to exercising

1 Carbohydrate ServingsFresh or Dried Fruit

Crackers/BreadHot/Cold Cereal

Grains: Quinoa, BarleyWhole Wheat Pasta

Pick 1 Protein

Turkey Burger PattyVeggie Burger Patty

Milk/Yogurt

Beans/TofuGrilled Chicken/Salmon

Long Rides

Aim for breakfast

hours prior to exerc2 Carbohydrate ServiBanana

Crackers/BreadHot / Cold Cereal

Brown Rice/QuinoaWhole Wheat Pasta

+Pick 1 Protein

Peanut Butter String Cheese

Hard Boiled Egg

Greek Yogurt

Milk/Protein ShakeBeans/Tofu

Lean Meat/Fish

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8/17/2019 New York Cycle Club April 2016 - Reyna Franco Nutrition Handout

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Fueling Your Workout

PRE-RIDETiming, amount and type ofcarbohydrate food should beersonalized based on type ofvent/distance/speed specifics.

MID-RIDERe-fueling with carbohydratesduring your ride is importantwhen riding for more than 1

hour. Hydration is key.

POST-RIDERecovery nutrition is very

important for muscle repair / energy store replenishment.

Early intake of carbohydratesand protein is useful.Re-hydration is key

Pre-ride fuel should focus on quick digesting carbohydrates,

quantity based on length of workout:

60 minutes: drinks with carbohydrates + electrolytes

Rehydration & post-workout meal of ~200-300 calories isrecommended at 0-2 hours after exercise, and should include protand carbohydrates. Aim to begin the recovery process in the first 3minutes post-exercise with a small carbohydrate and protein snac

30-60 Minute Workoutsmaller snack, around 200 calories

>60 Minute Workoutmedium snack, 300+ calories

>90 Minute Workoutaim for about 25-35g protein and 70g carbohydrates

Re-Hydration:Based on lost sweat amount, rehydrate with water + sodium

Reyna Franco Nutrition and Exercise Consultingwww.reynafranco.com Email: reyna@reynafranco.com

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