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1) know your sweat rate. weight buck-a** naked
before the ride- ride drink 1hr...Weigh again. You should be the same wt, if weight is low drink more per hr, if more drink
less.
2) 200-300 cal intake per
hr before, during, and after exercise of quality complex high fiber carbs. the fuel that the body is designed to use (gycolysis
cycle-the use of glucose from complex carbs).
3) 200-300 mg of K+ and Na+ per hour. Too little=cramps, too much=stomach aches
4) Proper nutrition of vit's and minerals at all times esp Ca+, Mg(muscle
function)
5) Keep sugar
stuff to a minimum.....keep it natural....most designer sugar goo's have engineered (processed)sugar which are very short
chain carbs. The glycolosis cycle (the body’s engery generator) uses complex carbs and transforms them into fructose
during the first few steps of the cycle. If you want a boost of sugar....The body is designed for natural unprocessed sugar
that comes from fruit, not processed (ps table sugar, goo sugars, ......are all processed). Eat an apple, dried appricots,
or rasins. Check the carb content of goos...they are about 50cal or 12-15 grams of sugar......easily obtainable from fruit.
Cliff products are a perfect choice.
Nutrition is a science based on the human body.....as a biochemist.....trust
me...everybody's body fits this catagory....there are small differences but these guidlines are the major rules of human nutrition.
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