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;