SACA Birmingham to London Charity Bike Ride Nutritional Guide.
The following notes were especially commissioned by SACA at the request of Dr Rajdeep Khatter – for the bike ride. The notes provided below were put together by Mayda Butt, a Nutritionalist at Ealing Hospital, West London.
Each section describes and recommends nutritional information, i.e.: one week before the event, the evening before the event and nutritional intake on the day. We strongly recommend that you take note of the advice given.
Please also view the Training Guide for developing your fitness for the event,suggesting that you take a physical, mental and nutritional approach to your training.
During each event day we will also be accompanied by First Aiders and a Doctor.Please see the Bike Ride Marshal Guide for additional information on First Aid treatment. We thank them in advance for their commitment to this ride.
ONE WEEK BEFORE THE EVENT I
Carbohydrate loading. Improves stamina. Decrease the amount of training and increase the amount of carbohydrate (complex type) in your diets.
Increase the CHO 1 in your diet to 70% of calories i.e.: approx 430-300 g CHO per day. This entails following a low fat high CHO diet a week before the bike event.
Replace all high fat foods i.e. Chips, pakoras, parantha with rice, chapattis and pasta in double portions.
Carbohydrate loading is most effective when you have been on CHO rich diets for several months prior to the event !
During the loading week aim for 10gcho/Kg/day(normally prior to that you would have 5gCHO/day/Kg.
Diabetics both type I and II must discuss CHO loading with their doctors and dieticians.
Carbohydrate (CHO) in the form of glycogen is the body’s main fuel for high intensity activity. CHO is stored as long chains of glucose units in the liver and in the muscles in form of glycogen. The glycogen content of the liver is about 100 grams. This quantity can change depending on the amount of glycogen broken down from the supply of blood glucose and the amount of glucose supplied to the liver after food intake. Muscle and liver glycogen levels are relatively small and are reduced during
training and competition (Brouns, 1993; Murray and Horswill, 1997).
THE NIGHT BEFORE THE EVENT I
Have a big low fat meal i.e. dhal and rice or pastas with tomatoes sauce.
Have a substantial bedtime snack with fruit yogurts, cereals juices and toast
Don’t drink any alcohol.
ON THE DAY I
Have a CHO rich breakfast with chappatis, cereals and bagels etc
Don’t drink any alcohol during the event as it can cause dehydration.
Leave at least 4 hours between your big meal/2 hours for a lighter meal before the event
Don’t drink caffeine rich drinks-teas, coffees etc
Replace large amounts of fluid losses with fruit juices, lo w fat milks, water
Drink plenty before, during and after. Remember that simple CHO like sucrose rich foods and drinks can decrease performance when consumed before the event
HAPPY AND SAFE BIKING