Day 141- Nutrition Bite

Key points to remember when choosing a healthy snack or meal before an athletic event:

• Don't skip meals.
  
• Eat extra carbohydrates and drink plenty of fluid 24 hours prior to the event.
  
• Have your last meal 3-4 hours before the event; for example, baked potato with tuna and a small serving of salad.
  
• Have a light snack 2 hours before your event.
  
• Opt for high carbohydrates, low fat snacks, which will be more easily digested.
  
• Fatty meals or snacks take longer to empty from the stomach so these should be avoided.
  
• Meals and snacks should contain moderate amounts of protein to satisfy hunger.
  
• Drink plenty of fluids throughout the day as well as during and after exercise.

-by Melanie Thomassian, dietitian

Sugar Preacher's Experience

Fluid is crucial before, during, and after an event. When I was on a backpacking trip in Southern Utah, we ran out of water. It was a nightmare!! People were fainting, dehydrated, and exhausted. The weather was 110 degrees which didn't help the issue. We started pumping from pothole water. When we finally reached our vehicles some hikers were vomiting because of dehydration. It was not a pretty sight! So, please stay hydrated!!

Day 111- Nutrition Bite

A nutritional rule of thumb on a long ride is about 250 calories per hour, which breaks down to one Cliff  Bar per hour. On an 80-mile ride (assuming 17 mph average) pack 4 to 5 bars. Cliff bars are the most natural of all energy bars using organic ingredients. Also, homemade granola can be a very cheap alternative fuel source. Cliff Bars are GREAT, but not cheap. Homemade granola can also be tweaked with certain fruit/seed combinations/variations to provide proteins, carbohydrates, and fats. Make sure you eat enough calories to prevent bonking. http://www.bikeforums.net/

Sugar Preacher's Experience
Today, I bonked on a 123-mile ride. To prevent further exhaustion, I drank Sobe which tasted like cotton candy. Bonking is a miserable feeling. You run out of stored carbohydrates causing your speed to slow down considerably, and you feel like vomitting. On my next ride, I plan to buy electrolyte tablets and create a natural fruit juice such as watermelon juice. I need to be more creative because the sports drinks are loaded with refined sugar.

Day 92- Nutrition Bite

Supplemental electrolytes can be taken without added sugars. Electrolytes are needed in endurance events. Ahletes' electrolytes can be depleted through bodily fluids and perspiration, wit muscle weakness, nausea, and cramping as side affects. A balanced blend of calcium, magnesium, potassium, sodium, and manganese provides protection for athlete training and competing in hot weather. Other problems that arise from electrolyte depletion are deficiency in calcium, which can lead to achy joints, heart palpitations, nervousness, and hypertension. A deficiency in potassium will manifest itself in muscular fatigue, diminished reflex function, fluctuations in heartbeat, headaches, and edema. The signs of magnesium deficiency include insomnia, chronic fatigue, poor digestion, and irritability. A lack of manganese can result in excess perspiration, rapid pulse, and hypertension. Effective electrolyte replacement can and should come from a source not utilizing calories. Hammer products have electrolytes, gels, and liquids to meet endurance athlete needs. Visit Hammer's website if interested http://www.hammernutrition.com/za/HNT?PAGE=ARTICLE&ARTICLE.ID=1273

Sugar Preacher's Experience
Saturday, I participated in the MS 150 in Logan, UT. I wasn't prepared for the century ride but enjoyed it. I was able to maintain a 20+ average for the first 42 miles. The balance of the race, my speed slowed down considerably due to lack of proper training and nutrition. A fellow rider offered me a vitamin loaded with electrolytes at mile 70. The vitamin didn't have any immediate results, but I wasn't sore the following day. As I continued the race, slowly heading toward mile 90, I drank some Powerade. This drink tasted like sugar water, which I wasn't supposed to drink. I started the race at 7:00am and finished at 1:15pm. With several breaks, my average was 18 mph. With proper training and the research on electrolytes, I will hopefully improve my racing results!!

Day 89- Nutrition Bite

Sports drinks are overconsumed and filled with extra calories, sugar, and sodium. Sports drinks might be slightly healthier than soda. Juice is definitely healthier than sports drinks. Water is by far the healthiest. Sports drinks are a multibillion dollar business! A few sugar-free sports drinks are e-load, HEED by Hammer Nutrition, Ultima Repliner, Zip Fizz, and Jogger Juice. Sports drink consumption is recommended for endurance athletes. If you are at the gym working-out for an hour, save money and added calories by drinking WATER!!

Sugar Preacher's Experience
I recently started riding again. My definition of riding is cycling for three hours every other day. Recently, I biked up Millcreek Canyon in Utah and nearly bonked. I was with friends who had no food. At the top of the canyon, a stranger gave me a bite of his power bar and was a lifesaver. I have been following my Wed Shed Diet for a few days and discovered that 1200-1400 calories doesn't sustain you while participating in endurance activities. If you are exercising more than an hour a day and participating in the diet, please increase your calories. Nevertheless, during a ride yesterday a friend and I were discussing sugar-free sports drinks. After immediate research. I came to the conclusion that water and exercise bars were best for me (unless I'm riding for more than two hours). Water is the best drink possible for mankind!!! Humans can live without food for 4-6 weeks, but it would be a miracle if we could live without water for a week.