Biomechanics

By Amanda Brunner

Nutrition and the Athlete

Let’s cut right to the chase: Mountain biking, like any extreme physical activity, requires a great deal of energy. All too often, over ambitious riders focus on calories spent but don’t bother replenishing their body’s internal stock pile.

Carbohydrates are the best source of immediate energy. An athlete should bulk up on carbs in frequent small meals. The body can only hold 1800 calories worth of glycogen so that is why it is so important to eat small frequent meals. Vegetables and grains are examples of foods rich in carbohydrates.

It is a common misconception by many athletes that excess protein and amino acids must be consumed before exercising. This is not always true. In fact too much protein in the body can cause a build up of nitrogen which in turn puts stain on the kidneys and can cause dehydration because there is more water being flushed out of the body during urination. The best time to consume protein and amino acids is actually after a vigorous work out; doing so helps accelerate the repair process of the muscles. The American Dietetic Association suggests that an athlete eat 1 gram of protein per kilogram of weight per day, whereas a non athlete take in only 0.8 grams. Try not to get all your protein from meat as it typically contains high fat content. Health professionals generally agree that supplements for protein are not recommended.

Keeping hydrated is also very important to a successful health regimen. An average athlete looses 2 to 4 quarts of water an hour during moderate activity. The best way to keep hydrated is to drink 3 cups of water 2 hours before an event, 2 more cups 15 minutes before an event, and a small amount of cold water every 15 minutes during the event. Proper hydration even involves taking in a couple more glasses after the completion of the event. There is truth to the old expression that by the time you feel thirsty, the damage is already done.

A pre-ride meal should be ingested 3 to 4 hours before the event begins. It should contain a healthy amount of carbohydrates and be accompanied by plenty of liquid. Sugary drinks before, during, or after an event should be avoided! Sugary beverages cause the water to be slowed down across the digestive process.

It is also wise to be wary of dietary supplements as they are simply not needed if a person eats a well balanced diet and gets plenty of water. Too much of a single mineral or vitamin can actually cause more harm to the body than good. Creatine is a commonly overused athletic supplement. This is often marketed as a muscle builder, like steroids only legal to use. However too much creatine in the body can actually cause the opposite effect and break down the muscle tissue. There have been reported cases where too much creatine has caused muscle cramps, seizures, diarrhea, muscle strain, and dehydration.

Bottom line; eat a well balanced diet according to the food chart rather than marketing campaigns. If you happen to follow a vegetarian diet there is also a food chart to support your choices. The amount of calories required differs with age. Adults age 23 to 50 need anywhere from 2000 to 2700 calories per day depending on the amount of exercise and the sex of the person. Ages 51 to 74 need 1800 to 2400 calories a day. Individuals 75 and older need only 1600 to 2000. Sticking to the recommended ranges will provide immediate results in an increase of bodily performance.