Modern Athlete Magazine Issue 51, October 2013 | Page 30

Nutrition

Fuel Your FINISH
It’s important to replenish your carbohydrate stores during runs and rides of 90 minutes or more, to ensure the availability of suf?cient amounts of energy during the later stages of training, and these are the best foods to snack on the go. – BY SALOME SCHOLTZ, REGISTERED
DIETICIAN

a ride or a run is about more than just providing your muscles and glycogen stores with the correct nutrients, it needs to also be portable, convenient and sustainable, and should be able to handle high temperatures (it should not melt). If you are cycling, it is important to start eating as soon as you feel comfortable on your bike. During your run, start eating and drinking early in the session (within 30 to 45 minutes). A very good phrase to go by is the following: “Eat before you?? ?&R?V?w'??BG&???&Vf?&R??^( ?&RF??'7G??( ??#RF?3r?b6&&???G&FR?7?'G2G&???2?6?6??F??V?V7G&??FW2F??V?&W?6RF??6R??7B?V?W&w?vV?66?WG3?F?W6R&RV7?F?6''??BGv?66?WG2&?f?FR??Rv?F?&????FV?3r?b6&&???G&FR?FWV?F??r??F?R'&?B??G&?????G&?VBg'V?G27W???Rv?F?6??6V?G&FVB6?W&6R?b6&&???G&FR?B6?FVB?WG27W???Rv?F??F76?V??B?V?F??fG2??V??7vVWG3?F?W6R2vV?W&??F?RV6?W7BF?6''??B6??7V?RGW&??r???r&?FR?"'V??F?W?7W???Rv?F????7F?B6?W&6R?b6???R6&&???G&FRF??V???7&V6R??W"&???Bv?V6?6R?WfV?2?&????FV???fRF?6??7vVWG2??V??&&?W2??V??&V?2?7WW">( ?2?WF2??v???&?f?FR??Rv?F?&?Vv??3r?b6&&???G&FR?F?vWBF?R??7B?WB?b??W"G&????r&?FW2?B'V?2??B?b6?W'6R&6RF??F?RF???r?BG?R?bf??B??RVB?2???'F?B?2vV?W&?wV?FR???R6??V?B??F?VB????V?F?&VRF?f?W"??W'2&Vf?&R'V??BF?V??v?FW"6?6???RF?Gv???W'2&Vf?&V??B?( ?&????vVBW?W&6?6R??ffV7BWF?FR??Bf'???r6?G??B7vVWBf??G2GW&??rF?RF?6??V??( ?4?4?2??R4?E%??V?W&w??"7?'G2&'3?6???R'WBVffV7F?fR6?6???BW7V??vV??&??6VB??F?V?"6&&???G&FR?fB?B&?FV??6??FV?B?7WGF??rF?R&"??F?6???W"?V6W2??W2F?R6?6???r&?6W72??BV6?W"?&'??FF?W2?"6?F?7&?&?67V?G3?F??26?6??26?VBv?F?6&&???G&FW2?B?F76?V??&????FV?F?&VRF?f?W"&???VB&'??FF?W2?"V?v?B6?F?7&?&?67V?G2v???&?f?FR??Rv?F???W"?VVFVB3r?b6&&???G&FRW"??W"?'?FF??r?GF?R6?BF?F?R&'??FF?W2???RvWB??fV?6f?W'?G&VBF?Bv????6??V?F?&W?6R6?F?V???7BF?&?Vv?7vVB?V?WB'WGFW"?B7?'W6?Gv?6??F?R'&VB?B7?'W&?f?FW2??Rv?F?F?R?VVFVB6&&???G&FR?BF?RV?WB'WGFW"&?f?FW2&?FV???B?V?F??fG2?7WBF?R6?Gv?6?W??F?f?W"6???7V&W2?"G&??v?W2F???RVF??r2V7?2?76?&?R?7?'G2G&???3?&????FV?3sRF?S???b7?'G2G&????b?r?b6&&???G&FRW"??v???7W???Rv?F?????gFW"???WFW2?b7G&V?V?W27F?f?G????W"v?V6?6R7F?&W2&RFW?WFVB?v??6?'&??w2F?R?W'f?W27?7FV?gV?7F???F??V"??B?????r6??F??VVBW?W'F??????7B???76?&?R?F??2?2v?B?&F???'V??W'2&VfW"F?2( ??GF??rF?Rv???( ?F?W&Vf?&R??B?2???'F?BF?gVV?WWfW'?CRF?c??WFW2GW&??r???r&?FR?"'V??v?F?&?V?B3F?cr?b6&&???G&FRW"??W"?F?Rf?&??b6&&???G&FRF?W2??B6VV?F??GFW"??6????v?6??( 26??RF??WFW2&VfW"F?W6R7?'G2G&????v?W&V2?F?W'2&VfW"F?VB6??G2?"vV?2?B6??7V?Rv?F?vFW"???R6????B?F6?F?ffW&V?B?F???2?B6??V?BW?W&??V?BGW&??rG&????rF????Bv?Bv?&?2&W7Bf?"??R?&????vVBW?W&6?6R??ffV7BWF?FR?Bf'???r6?G??B7vVWBf??G2GW&??rF?RF?6??V????vWfW"?v?B??W2v??B6?6?GW&??p??""??r??B?f?"F?R?F?V?2???&V?2V?W&v??W"?V??&V?26???BRb???v?F?7?'B?R6???Bf?"F?R?F?V?v?F?7?'B&V?2V?W&v????r?V??&V?0???6?&V??2??&??6RB??'&V?????VvFRR??b66??r??6&&???G&FR?7W?V?V?Bf?&??BW?W&6?6RW&f?&??6R???FW&?F??????W&???b7?'B?WG&?F????BW?W&6?6R?WF&??6????s????#??*?(J"*?#"?V??&V??6?G?6?????"??r?D?Rb??4?%$??r??%D?T?d???4????R???P?6???Bf?"F?R?F?V?v?F?7?'B&V?2V?W&v????r?V??&V?0??6????6??&?fV?F??????R7?'G2W&f?&??6R?V6?&V??2??FVBv?F?6&'2f?"gVV??V?V7G&??FW2F??V????F????'V?B&??6R?Bf?F??2F??F???RV?W&w?&V?V6R?B&?FV7B6V??2v??7B???FF?fRF?vR?b??rB"?R???bbRf"&V?B?RB?R2b??rB"?R???bbRf"&V?B?RB?R0??B7?'B&V?2?BW?G&V?R7?'B&V?2'?v?F?S?r6ffV??P?F?7G&?'WFVB'?'&???6?W262s?"c#c`??wwr?7?'G6&V?2?6???B7?'B&V?2?BW?G&V?R7?'B&V?2'?v?F?S?r6ffV??P?F?7G&?'WFVB'?'&???6?W262s?"c#c`??#????55TRS?5D?$U"#2?wwr???FW&?F??WFR?6?????wwr?7?'G6&V?2?6???