On May 17, 2016 I meet with a strong hearted, curious and badass cycling group of 40 women at the She Rides Nutrition and Yoga for cyclist’s event that I hosted at Redhook in Portsmouth, NH. For those of you who missed the session, here’s an overview of what we got into on the sports nutrition side of fueling for training and race day. Whether you are cyclists, runner or any type of athlete these methods will come in to your strategic planning for top to bottom in your training needs.
SPORTS DRINKS:
Consuming sports drinks during training delays brain fatigue or "central fatigue." When blood glucose runs low, there are increased levels of serotonin and adenosine in the brain, which causes fatigue, while there are decreased levels of dopamine, a neurotransmitter that increases focus and concentration.
If you are training/riding for longer than 60 minutes, a sports drink is handy to replenish common fatigue. In Gatorade, sugar content can often be high. Healthier alternative for hydration: Coconut water is natural. Look for coconut water that does not have added sugars and is not from concentrate.
Water essential is your best hydrator. If you know you are riding/running/training after work, take in extra 32oz the day of.
Caffeine: You may have experienced the performance benefits of consuming caffeine during training, and many experts now believe that its adenosine-blocking effect on the central nervous system is what's most effective. If it works for you then it works for you. Some studies suggest, one cup a day to enhance brain stimulation. Others say none at all.
REFUELING: After a workout, rehydrate with water. If you are heading home and eating dinner within a couple of hours, there is no need for a post-workout snack. If your meal will be delayed, (longer than 60 mins) then suggested recovery with 6 to 8 ounces of fat-free chocolate milk, 6 ounces of low-fat Greek yogurt, or a stick of string cheese with a few whole-grain crackers. Note: Within 15-30 minutes of intense workouts.
Rehydrate and refuel Foods to avoid: Anything high in sugar such as jams and jellies, cookies, cakes, pies and doughnuts. "They tend to give you a quick burst of energy, but then your blood sugar bottoms out.”
Healthy substitutes that include energy are granola bars, low-fat or fat-free yogurt and fruit smoothies, peanut butter on a thin bagel, and chocolate milk. Foods that may help reduce inflammation such as salmon, tuna and nuts are also good choices.
Portion Control:
Grains: 1 serving size = your fist Females = 4-6 servings a day, males = 6-8. Oatmeal, brown rice, high fiber cereals, quinoa, 100% whole wheat bread. Note: if you are gluten free, there are gluten friendly options out there. Graniac, udis
Proteins: 1 serving size = the palm of your hand or a tightly clenched fists. “The less legs the better” Protein is the building blocks for our bodies Tuna/fish, chicken/turkey, lean red meats, low fat dairy, eggs Note: there are dairy free milk options. Coconut milk, almond milk.
Fats: 1 serving size = the tip of your thumb. When you think of fats, think of healthy fats Salmon, Extra virgin olive oils, avocado, pecans, walnuts and almonds
Coach Ali is a Personal Trainer, Group fitness Instructor, Nutrition coach, and Yoga instructor. Ali loves anything with fun and adventure in it. From cycling with She rides, to running her first Ragnar relay the end of this summer, and hiking NH's 48 4,000 footers with friends and her two adventure dogs fun is top priority!
Join Ali and the She Rides crew:
Tuesday July 26, 2016 at 5:30PM for "Cycle and Beach Yoga for Athletes" At Pierce Island in Rye, NH. See event Link FMI. https://www.facebook.com/events/1147980018556038/?ti=icl
Tuesday August 9, 2016 At Redhook in Portsmouth, NH 5:30-7:00PM for "Recovery Nutrition and Yoga for Athletes" See Event Link FMI. https://www.facebook.com/events/1628698104111412/?ti=icl
Contact coach Ali at NHEndurancelife@gmail.com
go to: www.NHEndurancelife.com
Visit Ali on FB: Coach Ali Ricciardone NHEnduranceLife IG:NHEnduranceLife
SPORTS DRINKS:
Consuming sports drinks during training delays brain fatigue or "central fatigue." When blood glucose runs low, there are increased levels of serotonin and adenosine in the brain, which causes fatigue, while there are decreased levels of dopamine, a neurotransmitter that increases focus and concentration.
If you are training/riding for longer than 60 minutes, a sports drink is handy to replenish common fatigue. In Gatorade, sugar content can often be high. Healthier alternative for hydration: Coconut water is natural. Look for coconut water that does not have added sugars and is not from concentrate.
Water essential is your best hydrator. If you know you are riding/running/training after work, take in extra 32oz the day of.
Caffeine: You may have experienced the performance benefits of consuming caffeine during training, and many experts now believe that its adenosine-blocking effect on the central nervous system is what's most effective. If it works for you then it works for you. Some studies suggest, one cup a day to enhance brain stimulation. Others say none at all.
REFUELING: After a workout, rehydrate with water. If you are heading home and eating dinner within a couple of hours, there is no need for a post-workout snack. If your meal will be delayed, (longer than 60 mins) then suggested recovery with 6 to 8 ounces of fat-free chocolate milk, 6 ounces of low-fat Greek yogurt, or a stick of string cheese with a few whole-grain crackers. Note: Within 15-30 minutes of intense workouts.
Rehydrate and refuel Foods to avoid: Anything high in sugar such as jams and jellies, cookies, cakes, pies and doughnuts. "They tend to give you a quick burst of energy, but then your blood sugar bottoms out.”
Healthy substitutes that include energy are granola bars, low-fat or fat-free yogurt and fruit smoothies, peanut butter on a thin bagel, and chocolate milk. Foods that may help reduce inflammation such as salmon, tuna and nuts are also good choices.
Portion Control:
Grains: 1 serving size = your fist Females = 4-6 servings a day, males = 6-8. Oatmeal, brown rice, high fiber cereals, quinoa, 100% whole wheat bread. Note: if you are gluten free, there are gluten friendly options out there. Graniac, udis
Proteins: 1 serving size = the palm of your hand or a tightly clenched fists. “The less legs the better” Protein is the building blocks for our bodies Tuna/fish, chicken/turkey, lean red meats, low fat dairy, eggs Note: there are dairy free milk options. Coconut milk, almond milk.
Fats: 1 serving size = the tip of your thumb. When you think of fats, think of healthy fats Salmon, Extra virgin olive oils, avocado, pecans, walnuts and almonds
Coach Ali is a Personal Trainer, Group fitness Instructor, Nutrition coach, and Yoga instructor. Ali loves anything with fun and adventure in it. From cycling with She rides, to running her first Ragnar relay the end of this summer, and hiking NH's 48 4,000 footers with friends and her two adventure dogs fun is top priority!
Join Ali and the She Rides crew:
Tuesday July 26, 2016 at 5:30PM for "Cycle and Beach Yoga for Athletes" At Pierce Island in Rye, NH. See event Link FMI. https://www.facebook.com/events/1147980018556038/?ti=icl
Tuesday August 9, 2016 At Redhook in Portsmouth, NH 5:30-7:00PM for "Recovery Nutrition and Yoga for Athletes" See Event Link FMI. https://www.facebook.com/events/1628698104111412/?ti=icl
Contact coach Ali at NHEndurancelife@gmail.com
go to: www.NHEndurancelife.com
Visit Ali on FB: Coach Ali Ricciardone NHEnduranceLife IG:NHEnduranceLife
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