Nutritional Guide

Proudly supplied by Zenergy

Tips

1. You need Protein, Carbohydrates and Fats
Protein is used by our bodies to build and repair tissue. When exercising regularly we need at least 1.5g per kg of body weight each day. In other words, if you weigh 75kg you should consume 150g or more of protein per day. This will allow your body to adequately repair and rebuild so that you can tackle the next day at full speed. Here’s an example of the food you can eat to provide your body with 150g of quality protein.

Post-workout recovery drink – 30g
Breakfast - 2 eggs – 14g
Lunch - 150g of lean chicken – 37.5g
Afternoon snack - 1 tin of tuna – 20g
Dinner - 200g of lean steak – 43g
Supper - 1 glass of low fat milk – 10g
Total = 154.5g

Carbohydrates are needed by our bodies to fuel us with energy to keep our minds and bodies functioning at their peak. There are two main types of carbohydrates; simple carbohydrates and complex carbohydrates. The majority of the carbohydrates you consume should be complex. Complex carbohydrates are absorbed more slowly, maintaining your blood glucose levels at a more stable level, also giving you constant and sustained energy. The best sources of carbohydrates are; fruit and vegetables, and whole grains (e.g. Whole meal pasta, brown or basmati rice are great options) and cereals (rolled oats are fantastic).

Carbohydrate intake will vary greatly from individual to individual depending on your metabolic rate, training volume and your training goals. Generally someone wanting to lose weight will consume less carbohydrates and someone wanting to maintain or increase their weight while increasing their fitness will consume more.

Fat is an essential nutrient to include in your daily eating. Yes, there are “good fats” and “bad fats”. Good fats are found in foods such as nuts and seeds, avocados and fish. Bad fats are found in foods such as cheese, chicken skin, bacon and fried food. So, for optimal health minimize the bad fats and include at least one serving from the good fats food group each day.

2. Fuel the Fire!

Regular frequent meals (4 or more per day) have many benefits for feeling and looking better. It increases thermogenesis (the fire), which is the production of heat as the body digests and absorbs food. If you want a raging fire you start by putting on small amounts of wood at regular intervals. You don’t just go and dump a big log on a small flame and hope it will develop into an impressive fire. Well, it’s the same with our internal fire. Increasing thermogenesis causes an increase in metabolism and our bodies process nutrients more efficiently. This stimulates fat burning, improves protein use, preserves lean body mass, reduces appetite, improves mental ability to think and process information, increases attention span, and boosts our mood.

3. Stay Hydrated

Our bodies are 70% water and maintaining a state of hydration and hence avoiding dehydration is critical for optimal performance. Staying adequately hydrated will allow you to think clearly, train hard and feel good. Every day you lose water through sweat and respiration so it must be replaced. Often when you feel thirsty you are already starting to become dehydrated. Like food, small amounts of water frequently, is the best way to go. Try sipping on water all throughout the day and consume approximately one litre of every 25kg of body weight and then an extra litre for every hour of exercise. For example a 75kg person would consume three litres each day and then 1 litre throughout their one hour cycle.

Pre-Ride Nutrition

For optimal performance throughout your ride, especially those tackling the longer courses you will want to ensure that your bodies’ fuel tanks are full! One well proven way to do this is to perform a “Carbo Load”. This can be done in a few different ways but quite simply it is consuming some extra carbohydrates over the day or two before the event. Obviously, the faster you ride and the longer time your ride for the more energy you will use. It would be a shame to be fit, only to deplete your body of all its energy 5kms from the finish line and have to slow right down, just to finish!

So, if you’ve never tried it before, try increasing your carbohydrate intake the day before your next long ride and see how you feel on the ride. You never want to try something new just on the event as it may not work well for you! Here’s some ideas to boost your carbohydrates:

1. Multiply your normal serving of rolled oats or cereal by 1.5.
2. Add some extra rice or pasta to your lunch.
3. Have an extra sandwich in the afternoon.
4. Instead of keeping your evening carbohydrates low, stock up on a good serve of rice or pasta.
5. For those who are eating quite a bit of food, try all the above.

Ride Nutrition

Just as poor nutrition before the ride can result in an empty fuel tank, during the ride it is also important to fuel your body throughout the ride. This is especially important for exercise lastly longer than 1 hour. For exercise up to 1 hour simply water can be sufficient but once the duration extends past this adding something like Gatorade can significantly enhance your performance. Now these should be mixed at a ratio so that there is 6g of carbohydrates per 100ml. This will allow for good carbohydrate absorption and also optimal re-hydration.

The Difference between eating for Weight Loss and Max Performance

So what is the difference? Should everyone follow the same guidelines and eat the same foods and the same amounts even if your personal health and fitness goals vary? Absolutely not. Some of you will have personal health and fitness goals to lose weight while getting fitter and healthier and some of you are at your ideal weight and simply want to get faster, stronger and have more endurance.

When you are working to lose weight you must burn off more calories than you are putting in and therefore you will be in a slight state of depletion. This is ok because ultimately it will help your health and fitness as you will perform better when at your ideal weight. Alternatively when you are at your ideal weight you will want to ensure that you have ample calories to provide your body with all the energy it needs to perform at its peak and recover quickly! The big difference will therefore be in the volume of food/calories consumed.

Practice Rides

Zenergy are hosting practice rides to get you ready for the MS Brissie to the Bay Bike Ride!

Rides will start at Musgrave Park at 7am sharp and will be lead by Tony from Zenergy. Tony will also be
on hand from 6.15am to answer any questions about bike set-up and preparing for the ride. Ride dates
are as follows:

Saturday 10 May 7 km ride or 15km ride (riders choose distance)
Saturday 17 May 7km ride or 15km ride (riders choose distance)
Saturday 24 May 10km or 25km ride (riders choose distance)

For bookings, please call Zenergy on 3252 7999.
Rides are limited to 15 people maximum.

Practice rides are organised by The Zenergy Group. The Multiple Sclerosis Society of Queensland accepts no responsibility for claims of injury, loss or damage of whatever kind that riders may suffer as a result of any acts
or omissions whether negligent or otherwise, in relation to the practice rides. Riders participate in the practice rides
at their own risk.