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HOAGIE22 SparkPoints: (185,027)
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4/21/11 8:36 A

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Very good article. emoticon

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DACIUS's Photo DACIUS Posts: 1,917
4/15/11 9:41 P

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Wonderful article. This applies for all exercise too. Actually while running you absorb very little water or gels or tummies. Because of the shock to your system, your digestive system reduces it's effectiveness to preserve energy.

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LILPAT3's Photo LILPAT3 SparkPoints: (96,079)
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4/15/11 1:20 P

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This article appears in Bicycling Magazine and was written by Selene Yeager as a result of an interview with Monique Ryan, RD, author of Sports Nutrition for Endurance Athletes.

Hype: REPLACE EVERY LOST OUNCE
Truth is, your body can't absorb fluids as fast as it loses them, and not every ounce of weight is lost through sweat anyway.

Truth: KEEP UP WITH SWEAT LOSS-MOSTLY
Replace about 75% of sweat lost during a long ride. To do this you need to know your sweat rate. To determine your sweat rate, weigh yourself before and after a short ride. "An hour ride is a good indicator of what you're losing through sweat alone," Ryan states.

Hype: OVERFLOW BEFOREHAND
Guzzling gallons of fluids before a ride or race will do little more than send you searching for rest stops.

Truth: TOP OFF AS YOU GO
Sip a 16-ounce sports drink an hour or two before you saddle up. This gives the body time to absorb what it needs and eliminate the rest. Then take in about 6 to 8 ounces (two to three gulps) every 15 to 20 minutes while riding.

Hype: CAFFEINE WILL DEHYDRATE YOU
On paper, this means it should lead to dehydration and heat stress, especially when you consider that it also raises your heart rate and increases your metabolism.

Truth: CAFFEINE IMPROVES CARB BURNING
Ongoing research recently revealed that caffeinated drinks don't make you pee that much more than equal amounts of beverages without the buzz. Caffeine makes you feel better. It lowers your rate of perceived exertion while improving your strength, endurance and mental performance. Researchers have found that riders who drink a caffeinated sports beverage burned the drinks carbs 26 percent faster than those who consumed a noncaffeinated sports drink, likely because caffeine speeds glucose absorption in the intestine.

Hype: YOU NEED MORE PROTEIN
Initially, carbs were the essential building blocks of the sports beverage. Then protein muscled its way onto the scene, after early studies showed that carb-protein blends seemed to shoot into the bloodstream and enhance endurance cycling performance better than carb-only beverages.

Truth: YOU NEED A LITTLE PROTEIN...MAYBE
Recent research showed that riders drinking carb-only beverages did just as well as those drinking carb-protein beverages, and both groups did better than those consuming flavored waters. However it has been recently reported that taking in branched-chain amino acids during vigorous aerobic exercise can decrease muscle damage and depletion. "If you're on a long ride where you are also eating, you'll be taking in protein already, so it's likely not necessary to also have it in your drink," Ryan states.

Hype: HYDRATION DURING EXERCISE IS THE BE-ALL AND END-ALL
Big beverage companies would have you grabbing your sports drink every ride, no matter how long or short the effort, lest you suffer the ill effects of dehydration.

Truth: DRINKING EVERY DAY IS ESSENTIAL
"Your first priority should be staying on top of your daily hydration," says Ryan. Research on gym-goers found that 1/2 began their workouts in a dehydrated state. "Many people don't consume enough fluids during the day," says Ryan. If you hydrate properly on a regular basis, you don't need to worry as much about getting dehydrated during a typical moderate ride. The old eight-glasses-a-day dictum is a good guidepost.

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