Fueling Your Body for Maximum Performance
Best of luck to all those competing in the Wicklow 200km/100km cycle tomorrow, especially to my husband, Alan and brother in law, Ian! Today, the day before the big cycle is about fueling your body right so glycogen stores in your muscles are full, you are fully hydrated and well rested. Glycogen is the most important and valuable fuel for any type of endurance exercise. If you fail to eat enough carbohydrate prior to an endurance event, glycogen levels become depleted (and recovery can take on avarage 20 hours!). So fueling your body before, during and after an endurance event is vital for optimum performance and recovery.
So what you be eating today if you are planning 4-10 hours on the bike tomorrow?
Lot of low glycemic index carbohydrates which release glucose into the body slowly and controlled (for sustained energy during exercise) with healthy protein and fats and lots of fresh fruit and vegetables. Here's some delicious examples of what that means.
Mixed fruit with quinoa
Tomato based beef and bean chili with a green salad
Wholemeal toast with poached egg, avoacdo, tomatoe and berries
Quinoa with a poached egg, spinach and raw vegetables
Chicken burrito bowl with rice
Grilled tomatos, mushrooms with avocado and egg
Grillied chicken breast with a mixed salad and potatoes with skins on
Wholemeal pitta with chicken, greens, avocado and tomato
Quinoa and oatmeal porridge with berries and nuts
Wholemeal pitta with scrambled egg, avocado and tomato
Fish sliders on a wholemeal bread roll with salad
Wholegrain pittas filled with mixed beans, coren, tomaotes, peppers and lettuce
Wholegrain pittas with hummus and raw vegetables
Wholegrain pizza base topped with fresh meats and vegetables
Quinoa salad with tomato and avocado
A vegetable omelette
Grilled salmon/tuna/mackerel on a bed of salad and potatoes
Thai chicken noodle stir friy