Answers
- 0 comments
- by Sarah Achleithner
Is too much sodium bad for athletes?
Yes, it is possible for athletes to have too much sodium in their diets. While many athletes need more salt than the general population, too much salt may lead to bloating, thirst, swelling, and elevated blood pressure, and can be...
- 0 comments
- by Sarah Achleithner
How much sodium do endurance athletes need?
The American College of Sports Medicine recommends that endurance athletes consume 300-600mg sodium/hour (1.7-2.9g salt) during prolonged exercise [1]. However, sodium losses vary from person to person depending on factors such as exercise intensity and duration, ambient temperature, body size,...
- 0 comments
- by Natalie Rizzo, MS, RD
Yes, many athletes can consume additional sodium because sodium is lost through sweat. The sodium requirements of athletes vary and depend on factors such as exercise intensity and duration, ambient temperature, body size, age, sex, and clothing.Rehydrating with only water...
- 0 comments
- by Sarah Achleithner
Can magnesium enhance exercise performance?
Yes, supplemental magnesium may improve exercise performance but only in individuals that are magnesium deficient [1, 2]. Magnesium is involved in energy metabolism, cardiorespiratory function, and muscle actions, and when we don’t get enough of it, sports performance suffers accordingly...
- 0 comments
- by Natalie Rizzo, MS, RD
How many calories should you eat per hour of cycling?
For most cyclists, a good rule of thumb is to aim for 30-90g of carbs/hour if you’re exercising for more than 90 minutes, which equates to 120kcal - 360kcal/ hour. If you’re riding anywhere from 2-6 hours/day for 5-6 days/week,...
- 0 comments
- by Natalie Rizzo, MS, RD
Can cyclists eat whatever they want?
No, cyclists cannot eat whatever they want. Cyclists may feel like their intense training sessions justify eating whatever they want, however, they should focus on a balanced diet, rich in minimally-processed whole foods for optimal health and performance. Many athletes think...
- 0 comments
- by Natalie Rizzo, MS, RD
Yes, eggs can be good pre-cycling fuel when paired with a carbohydrate 2-4 hours before you jump on the bike. One large egg has 70 calories, 6 grams of protein, 0 grams of carbohydrates, and 13 essential vitamins and minerals....
- 0 comments
- by Natalie Rizzo, MS, RD
Should I drink a protein shake after cycling?
No, drinking a protein shake after cycling isn’t necessary, however, many athletes find it useful for recovery. Research indicates that consuming a combination of carbohydrates and protein post-ride accelerates recovery by replenishing glycogen stores and boosting muscle protein synthesis. Specifically,...
- 0 comments
- by Natalie Rizzo, MS, RD
Are Clif bars good for cycling?
Yes, Clif bars are good before a ride because they contain a balance of complex carbohydrates, protein, and healthy fats, for long-lasting energy. Clif bars are primarily made of oats, a complex carbohydrate that slowly releases energy into the bloodstream for...