On The Pegs June 2020 - Volume 5 - Issue 6 | Page 132

On The Pegs 132
When To Eat
Exercising on a full stomach is not ideal. Any amount of food that remains in
your stomach during an event may cause stomach upset, nausea, and cramping.
To make sure you have enough energy, and reduce possible GI issues, you should
allow 1 to 4 hours to fully digest your meal before the start of the event (everyone
is a bit different, hence experimenting prior to workouts to determine what works
best for you is crucial). Remember this rule: the closer you are to the time of your
event, the less you should eat. Here are some suggestions for different types of
events at different times of the day.
Time of Event Sample Meal Pattern
8:00 am event
MEALS: Eat a high-carbohydrate (CHO) dinner and drink extra fluids the day
before. In the morning, about 6:00 or 6:30 am, have a low-fat, 200- to 400-calorie
meal (depending on your preference) such as yogurt or cottage cheese, fruit, or
one to two energy bars, tea or coffee, and extra water. If you want a larger meal,
consider getting up to eat by 5:00 or 6:00 am. It is important to eat familiar foods,
never introduce a new food on an event day.
10:00 am event
MEALS: Eat a high-carbohydrate (CHO) dinner and drink extra fluids the day
before. In the morning, eat a familiar breakfast by 7:00 am to allow for 3 hours
for the food to digest (if your body cannot handle any breakfast, eat a late snack
before going to bed the night before). About an hour to 30 minutes before the
event, drink a fluid replacement (i.e. a sports drink) for extra energy and hydration.
All-day event
MEALS: Two days before the event itís important to prep your body or ìcarbo
load.î To do so: (1) cut back on your riding; (2) take a rest day the day before to
allow your muscles the chance to replete glycogen stores; (3) eat CHO-rich meals
at breakfast, lunch and dinner, and (4) drinks extra fluids. On the day of the event,
eat your ìgo toî meal. While riding, at least every 1 1/2 to 2 hours, plan to eat
CHO-based foods to maintain energy levels. If you stop at lunchtime, eat a comfortable
meal (low-fat). Always drink fluids before you get thirsty.
REFERENCES: CLARK, NANCY. NANCY CLARKíS SPORTS NUTRITION GUIDEBOOK