HOW SHALL WE EAT AFTER THE BIG EVENT? HOW SHALL WE EAT WHEN THE TRAINING DECREASES? 🚵🏼♀️ The macronutrient requirement changes with the demands of the training season and so should be periodised along with training. 🚵🏼♀️During the general preparation period the diet shifts toward an increased intake of fat while carbohydrate intake decreases - 👉At this time of the season the aim is to promote the body's use of fat for fuel, more healthy fat is consumed - in the range of 30% of TTL calories - with carbohydrate intake around 50% -not the same for everyone - ⚠️discuss it with you PT and nutritional therapist/functional sport practitioner. 🚵🏾 During the build and peak preparation the intensity training increases 👉needing to increase the carbohydrate intake to fuel exercise + time of the sport event. 🚵🏼♀️ RECOVERY PROCESS After the big event your metabolism carries on burning storages of glycogen as if you were still at the bike ride for about 1 week - maybe this is the time to add on your clean diet full of veggies, good fat and adequate protein intake...less optimal carbs such as...."tiramisú"❗️rice, pasta... as they will help you cover the necessary carbs - "not for ever"!! Then get back to your sweet potatoes, raisins, potatoes, parsnips, and yams. This will help you to prevent muscle mass wasting, dip in your metabolic rate, hormone imbalances, extreme hunger and fatigue 💪🏻
🚵🏾🆘During times of the year when training decreases the athlete must limit caloric intake to prevent unwanted weight, mitochondria oxidation due to the excess of calories and fatigue 🆘❌🆘 LUNCH FOR THE BIKE RIDERS TODAY
🚵🏾 Gazpacho with mozarella 🚵🏼♀️ Seabass or Chicken on a bed of Basmati rice and mashed cauliflower + rocket and cherry tomatoes + thin slices of Parmesan cheese on top.
🚵🏾 Homemade tiramisú for the same day the bike riders finished the 600km in 4 days - Obviosly they deserve a tiramisu 👏🚵🏾👏🚵🏼♀️👏🚵🏾
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