Enough energy for the toughest race in the world.We need to know how true this is the toughest race!
The Tour toughest race and de France is a sports event like no other. The drivers cover a total of 3,360 kilometers in 21 days. This is roughly the distance ** between Bremen and the Atlantikidyll Las Palmas ** on Gran Canaria. So, maybe best bike us and our learner.
Not only because of this, have many experts agreed that the Tour de France is the hardest competition in the world when it comes to physical stress. In this article, the director of the Etixx Academy for Young Wheel Talents, Dr. Gary Slater, how the Sports nutrition for professional athletes can compensate for this huge effort with the right nutrition and what hobby riders can look away from the nutritional habits of the world’s elite.
Let’s take a look at the sheer numbers first. A study once compared the energy intake vs. looked at the energy consumption of tour drivers and evaluated in a diagram. The values refer to the entire tour, including special stages etc. The study is from 1989, but still scientifically meaningful.
What you can see here is the ability of the driver to adjust their energy intake to the actual energy consumption. The energy consumed daily is thus consumed almost 100% on the same day. As the riders start the tour with their ideal weight, it is, of course, important toughest race to keep it constant over 21 days.
The Crazy: Tour de France riders consume up to 9,000 calories today – or for fast food friends – whopping 27 cheeseburgers a day!
The biggest nutritional challenges
Avoiding empty energy reserves during the race: Probably the biggest challenge for cyclists to best bike us. To counter this have enough body the pros during the race lead back energy. This is especially necessary for longer distances in the saddle, where, regardless of the energy intake at the beginning of the day, the tank is simply empty at some point. As a rule of thumb, 60 grams of carbohydrates per hour are enough for most ambitious drivers on shorter distances, but long tour stages need a higher energy intake right from the start. Current studies, therefore, recommend a carbohydrate intake of up to 90 grams per hour.
The list below contains a few suggestions for carbohydrate snacks on the bike. Each serving contains 20 grams of carbs:
- 1 banana
- 1 sandwich with Vegemite
- 400 ml Entex iso drink
- Entex Energy Gel
- Entex energy bar
- 300 ml of cola
Sports drinks such as iso-drinks are especially recommended as they also promote the absorption of fluids and electrolytes at the same time.
Prevent Dehydration: The reason is simple. When the body sweats out excess fluid and takes too little fluid intake, he dehydrated what the performance limits toughest race of the body in the long run. So you do not dehydrate due to lack of electrolytes. Actually, the driver only has to listen to his body and absorb enough liquid when he is thirsty. To regain a good level of fluid after the race, you only have to weigh yourself before and after the race. No matter how much weight you lost, just drink 1.5 times over the next two to three hours. The best way to drink enough is to eat their natural salts in the food help to store the liquid. If you stick to it, you’re always well hydrated before your next session.
Challenge # 3:
Adequate recovery from one race to the next: If you feel deficits here, that’s just a sign that the energy supply is not the same as your energy consumption. Quite simply: The stress on the bike determines how much energy you use and how much you need to absorb. With longer or heavier loads, this must also be reflected in a higher energy intake, as well as shorter sessions and less load. Unfortunately, it is not so simple for many. Many drivers cannot always reconcile their appetite and recommended amount of energy, especially if the energy consumption varies greatly to best bike us from day to day.
It has also been proven that the amount of ingested protein is crucial for a healthy recovery. But that does not mean you just have to increase your protein needs that way; the intake should be spread evenly throughout the day. Make sure to always consume a small portion of protein food with each meal. For example, an egg-based breakfast or a yogurt in the morning, and lean meat for lunch. In the afternoon, some cheese snacks are enough to make crackers, and in the evening a small portion of lean meat, poultry or fish is recommended.
The biggest mistakes in the diet
In my opinion, too few drivers pay enough toughest race attention to the energy intake while driving. When you know exactly when you want to start your next training session, you should already plan and know how much energy you need to absorb during that. Too many riders take in too little during the ride and too much energy before/after. This significantly affects the performance while driving a mountain bike and best experience to cycling.
Special dietary needs of endurance athletes
Food intake has a major impact on the performance of an athlete in many areas, and how crucial it depends on exercise and fitness. For example, during pre-season preparation, cyclists focus on having good stamina and toning down body fat to improve the performance-to-weight ratio. The closer the start of the season comes, the more intense the training will be, and the athlete will have to change his diet so that it optimally provides him with energy during exercise. It is important to keep an eye on your diet throughout the year, as it also plays a major role away from energy intake, for example, general health and the immune system. But many athletes simply underestimate the best bike us to the importance of proper nutrition.
Nutritional tips for your daily carbohydrate load during exercise
Professional cyclists eat a healthy mix of sports nutrition best bike us and “normal” food. The former includes, for example, Entex products such as the iso-drink, energy gel, and energy bar. Since the races are often very long and therefore the fatigue probability is very high, the athletes are increasingly relying on readily available, carbohydrate-rich snacks on the bike, in addition to the sports nutrition. It helps to start early with the additional energy intake, in order to then be able to supply constant energy and thus to keep the performance constantly high. For those who are not satisfied, there are high-carbohydrate supplements (e.g. Entex Energy Load), which specifically boost energy and carbohydrate intake. The remedies provide a lot of energy, but not much more, so they should really be just a supplement to your diet and not supplant other nutrient-rich foods.
One of the most amazing nutritional myths in professional sports toughest race for me is the opinion of many that you do not need to eat anything before a session. If you roll out for just an hour or an hour and a half, that may be okay, but if you prepare for a longer and more intense workout and have not eaten the last 8-10 hours, you should set an alarm at least 15 minutes before At least take a small snack to significantly improve to best bike us for your energy intake and thus performance.