biker16

I'm a young mountain biker training 5-6 days a week, and typically racing every weekend. I'm training pretty hard and racing 1 1/2 hour races on the weekends.

Obviously I need to be eating smart to be benefiting completely from my training. What should I be eating in general to capatilize on the training and to become a better biker?

chasm54

I've never seen any compelling evidence that you should do anything other than eat a traditional balanced diet. Obviously you'll need to make sure you eat enough to replace the calories you're burning in training, but if you do so while following the guidance in the linked article you should be fine.

DataJunkie

You could read about nutrient timing. I found it interesting.
https://www.amazon.com/gp/product/073...BJVT7DHNQSZF47

This is also a decent read from what I remember
https://www.amazon.com/Nancy-Clarks-S...ok+5th+edition

rumrunn6

OP - congrats on asking. that's the 1st step. do your research and then personalize it for yourself. datajunkie is spot-on with nutrition timing because it isn't just what you eat, it's when do you eat what. for example we all know building muscle mass requires protein instake but you're not gonna eat a steak dinner right before a ride right? of course not. you eat the protein at other times. conversely just after a big ride after the shower and you are relaxing isn't the time to eat the bagel or cookies, right? well ... it's not.

here's an example of nutrition timing
breakfast - scrambled egg sandwich 1 hr before ride
simple carb like small box of raisins just before getting on the bike
ride like a crazy man as intensly and strongly as you can
post ride - consume a simple carb and liquid protein, the muscles will burn up the simple carb and absorb the protein

nutrition for long duration rides is more complicated

I'm not an expert in explaining this stuff but I hope you see what I was getting at

gregf83 

As long as you keep your shower short that is the time to be eating carbs. You assimilate them faster in the 30 min post exercise.

The muscles already burnt the carbs during exercise. Post exercise you are attempting to replenish your glycogen stores. The protein speeds up the re-synthesis of glycogen.

OP: +1 on Nancy Clark's book on Nutrition for athletes. Very practical pragmatic advice.

EthanYQX

There's a ridiculous amount of crap going around about nutrition, always will be. I tend to recommend this, or close to this, to my athletes.

It's from John Berardi who writes for T-Nation. It's solid basic advice for a recreational athlete. Here's what I usually add:

-Start the day with water. Coffee, juice, etc. is fine after water, but start with room temp filtered water.
-Drink water constantly (duh)
-Always eat breakfast

Er, right after exercise is exactly the time to eat carbs, since it's absorbed better. Ideally that's the only time you should eat carbs.

Jfitalia

There it's nothing wrong with eating a bagel after you ride. In fact depending on what protein you choose it will usually have a good amount carbs included.

CommuteCommando

You will get a lot of advice here, and most of it works for those who are giving it. Researching this can be very frustrating if you are looking for an easy answer. There isn't one. There are basic principles, most of which have been replied to above, but you will have to try different things to find what works for you.

Freewheeler

As a rough guide stand in front of a mirror, can you see your ribs?
If not your diet is probably OK.
If you can see ribs just eat more of everything.

chasm54

Absolutely wrong. If you can't see ribs you're too fat.

Jfitalia

this wrong as well. I think it really depends on what you (OP) want to accomplish. I personally think that pro cyclists have a terrible body. Just look at wiggins after winning the gold medal recently. He looked terrible from the waiste up! Yes his legs are huge but the rest looks like a person from a thrid world country that is starving for food.

OP you need to decide what your goals are for riding. I for one ride to stay in shape and because I love to ride, not because I want to weigh 105lbs.

I can't see my ribs with my shirt off but I can see my six pack abs. I'll take that over looking like a starving child any day

EthanYQX

The too little/how much argument is easy...if you're gaining weight, eat less. if you're losing it, eat more. Worrying about whether your abs are visible, while it is a good guide for a good number of people, is not necessary. Performance mindset, not aesthetic one.