Fuelling your Ride to Work

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Fuelling your Ride to Work

• Leanne EllistonAccredited Practising Dietitian

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(No Transcript)
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Bread Cereals
4-9 serves per day

• One Serve
• 1 cup of cooked rice, pasta, noodles
• 2 slices of bread
• 1 medium bread roll
• 1 cup breakfast cereal

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Vegetables Legumes
5 serves per day

• One Serve
• 1 cup of lettuce or salad vegetables
• 1 medium potato
• ½ cup of vegetables

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Fruit
2 serves per day

• One Serve
• 1 piece of medium sized fruit e.g.. apple,
  orange
• 2 pieces of smaller fruit e.g. plums, kiwi fruit
• 20 grapes or cherries

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Dairy
2-3 serves per day

• One Serve
• 250ml glass of milk
• 2 slices of cheese (40g)
• 200g of Yoghurt

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Meat and Meat Alternatives
1 serve per day

• One Serve
• 65-100g cooked meat/chicken
• 80 120g cooked fish
• 2 small eggs
• ? cup of lentils, chick peas, canned beans

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Extras
0-2 serves per day

• One Serve 600kJ
• 1 can of soft drink
• ½ chocolate bar
• 30g potato crisps

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Nutrition and Cycling

• During a ride your body will burn a combination
  of carbohydrate and fat.
• Fluid will be used up by sweating and increased
  cardiovascular output.

Regular cycling to work in combination with a
balanced diet will help to achieve a healthy
weight
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Carbohydrates fuel

• Carbohydrates are your main source of glucose
• Glucose is stored in the muscles as glycogen
• ? primary muscle fuel
• Carbs from food Glucose (in blood) Glycogen
  in muscles and liver

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Carbohydrates

• A regular carbohydrate intake is essential for
  active people.
• A diet with adequate carbohydrate
• Lots of stored glycogen (fuel)
• Easier ride to work
• Quick recovery (less physical and mental fatigue)

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Carbohydrates

• Sources of carbohydrates
• Pasta
• Rice and noodles
• Legumes
• Breads
• Potatoes, corn, pumpkin
• Fruit and fruit juices
• Sugar

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Glycaemic Index (GI)

• GI is a ranking of carbohydrate foods based on
  their measured blood glucose response compared to
  glucose
• Low GI foods are absorbed more slowly and result
  in sustained energy release
• High GI foods are quickly absorbed and result in
  quick energy release

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GI of Common Foods
High GI
Moderate GI
Low GI
Glucose based sports drinks Calrose rice White
bread Potatoes Cornflakes Rice bubbles
Tropical fruits Soft drinks Weetbix Basmati
Rice Just Right
Pasta Grainy breads Legumes Oats Special K Dairy
foods Low climate fruits
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Snack ideas

• Fruit (fresh/canned)
• Fruit based muffins or scones
• Fruit/muesli bar
• Low fat yogurt
• Fruit smoothie
• Low fat dairy dessert with fruit
• Raisin bread

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Lunch Ideas

• Lean meat/egg and salad sandwich/roll
  (multigrain)
• Wraps
• Noodle stir fry
• Tomato based pasta dish
• Pasta salad (light dressing)
• Curry with basmati rice
• Soup with a grainy bread roll
• Baked beans on toast

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Fluid

• Fluid is lost soon after starting any exercise
• Sufficient fluid intake during exercise
• Reduces the risk of heat stress
• Maintains normal muscle function
• Prevents fatigue due to dehydration
• Maintains gastric emptying
• Enhances recovery

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Fluid Options

• Water
• Low intensity and short duration rides (lt1hour)
• Carbohydrate and electrolyte enhanced drinks
• High intensity and duration rides
• Enhances performance (muscle energy source)
• Tastes good therefore more able to drink
• Sodium in fluid stimulates the thirst mechanism,
  promotes both CHO and water uptake in the
  intestines

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Fluid Options

• Caffeine
• Diuretic increase the volume of urine produced
  ? increased fluid loss
• However the increase in fluid lost as urine is
  not likely to be greater than the amount of fluid
  that is consumed so complete avoidance is not
  necessary

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Be Prepared

• Follow a healthy diet with plenty of carbohydrate
  foods
• Dont skip breakfast
• Plan a carbohydrate snack after your ride to
  help recover
• Ensure you have a low GI carbohydrate containing
  snack as your afternoon tea (pre-ride fuel)
• Drink water regularly during the day and whilst
  riding

Get ready to start feeling good!
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Useful Websites

• www.healthyactive.gov.au
• www.goforyourlife.vic.gov.au
• www.ais.org.au/nutrition
• www.sportsdietitians.com.au
• www.nutritionaustralia.org
• www.glycemicindex.com