On The Pegs June 2020 - Volume 5 - Issue 6 | Page 129

On The Pegs VOL. 4 ISSUE 7 - July 2020 129 Optimized athletic performance is two-fold: knowing what to eat and when to eat it. All athletes must consume the right amounts of the 3 major macronutrients: carbohydrate (CHO), fat, and protein at the right time to support athletic performance. What a rider eats and/or drinks before, during, and after exercise is not only important to meet the demanding energy requirements of the sport, but also, it is essential for his/her recovery (i.e. being ready for the next day). The major source of fuel for active muscles is CHO (glucose is the preferred energy source for anaerobic and aerobic exercise) hence, a pre-riding meal or snack needs to include foods that are high in CHOs. Good sources of CHOs include whole grain breads, cereals, pastas, whole fruits, and vegetables. Pre-Riding Guidelines The exact time an athlete eats before exercise is something only the individual can determine based upon past experience and/or experimentation however, a good pattern may include: (1) eating a solid meal 3 to 4 hours before exercise;