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What’s the best diet for endurance sports athletes, and how can the same diet benefit you
when you do tough workouts?
My introduction to what real athletes eat came at the Coors Classic race in the early 80s.
This famous and now defunct Colorado event attracted bike teams from all over the world.
Riders ate cafeteria style and Colombian Jose Patrocinio Jiminez was in the food line
ahead of me getting breakfast. I watched in fascination and horror as the diminutive
climber piled two plates high with sausage, ham, buttered toast and a small mountain of
pancakes. Then he filled a large bowl with corn flakes and doused them in chocolate milk.
So much for conventional nutritional advice. Jiminez knew that in order to survive
100-mile races at high altitude, he needed fuel—lots of it. Cycling demands an average
energy cost of 40 calories per mile, so Jiminez required over 4000 calories each day just
to power him through the race. And that doesn’t count additional calories to fulfill the
demands of daily living. As famous cycling coach Eddie Borysewicz says, “riding a bike is
hard work. You have to eat like a farmer.” I knew that, but I was still shocked. Jiminez
was eating not only enough for a farmer but a barn-full of cows as well. Still, his
dietary approach worked—Jiminez won the race that year.
Let’s take a look at some guidelines—and then at the actual food choices of ultra-distance racers.
Variety
I’ve seen cyclists thrive on everything from scientifically formulated all-liquid diets to
meat and potatoes. They’ve scarfed down Spaghetti-O’s, cream-filled maple-frosted long
johns, cinnamon Pop Tarts and cucumber n’ onion sandwiches on white bread. Some swear by
red meat while others wash their cottage cheese to remove all vestiges of fat. But
successful endurance athletes know that variety is the key to good nutrition. Because
relying on just one or two favorite foods risks dietary deficiencies (not to mention
nutritional boredom), they eat widely and well, choosing from an eclectic menu. The
practice of eating pasta three times daily is mercifully dying out.
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A Typical Eating Day for a Tour de France Rider |
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Breakfast: About three hours before the race: juice, coffee, Muesli or
granola with bananas and skim milk, ham-and-cheese omelet, croissants or
toast.
During the Five to Seven Hour Race: Sports drinks, soda with caffeine,
water, energy bars, gels. If cold and rainy—small sandwiches with cream cheese
and jam wrapped in foil.
After the Race: A recovery drink immediately after finishing. Cereal,
milk and fruit at the hotel while waiting for dinner.
Dinner: water, tea, salad with vegetables and light dressing, grilled
chicken or steak, potato and/or rice, lightly steamed vegetables, bread or
rolls, dessert of cookies or fruit.
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Moderation
A number of studies have shown that Tour de France riders’ diets are approximately 65%
carbohydrate, 15% protein and 20% fat. That’s about the percentages that nutritionists
recommend for general good health. There’s no faddism here, just solid nutritional wisdom.
Quantity
The pile of food on Jiminez’s plate was astounding given his small stature. But he knew
that eating too little meant he might bonk (run out of muscle fuel) near the end of races.
Many cyclists on multi-day cross-state tours have experienced what it’s like to suddenly
unravel like a cheap sweater. They slow abruptly, feel wretched and their pedal stroke
becomes slow and painful. Eating enough solves the problem—and it’s a great benefit of the
sport: ride to eat. Equally important, what you eat today fuels future rides. Cyclists are
fond of saying, as they tuck into a big breakfast, that they’re eating for tomorrow’s ride,
not for today’s.
Snacks Are Okay
Three square meals a day doesn’t cut it in long endurance events. You need to eat every
30 minutes while on the bike (or any endurance event) to ensure a steady supply of energy
throughout the effort. Good snack items are sports bars, fig newtons, bananas, apples,
cookies and jam sandwiches.
Don’t Let Yourself Get Hungry
If you go to bed with a growling stomach, you’ll be toast mid-way through the next day’s
workout no matter how big a breakfast you eat. That feeling of gnawing hunger means that
your muscles are crying for fuel. Don’t deny them. One trick—mix a bottle of recovery
drink like Endurox R4 http://www.enduroxr4.com)
and slug some down when you wake up to urinate.
Don’t Get Carried Away
The amount of food suggested here is needed by cyclists, hikers and ultra-runners who
cover long distances. Their workouts typically last three to eight hours or more each day
and take place on consecutive days. They burn enormous numbers of calories that must be
replaced. Conversely, if you eat huge amounts but only train 30 minutes a day, you’ll gain
weight. It’s guaranteed.
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A 600-Kilometer Pig-Out
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As an example of how much fuel long rides can incinerate, here’s a list of food that
long-distance cyclist Ed Pavelka actually consumed during a 600-kilometer (about 350
mile) ride last summer, along with an explanation of why he chose that particular
goody:
5 energy bars:
Portable, quick energy
4 turkey and cheese sandwiches:
Carbs, protein and fat in the optimum proportions
3 cream cheese/raisin bread sandwiches:
More fat for staying power, lots of carbs, and
it satisfies a sweet tooth
3 bananas:
Standard cycling fare, and bananas include potassium for cramp prevention
2 bags of potato chips:
Long distance athletes crave salt and fat—chips are laden with both
1 ham and cheese sandwich:
Pro cyclists’ traditional mid-race food, called panini in Italy
1 grilled chicken sandwich with fries:
A good mix of nutrients and available at fast food outlets along the route
1 egg and ham sandwich:
More carbs, protein and fat plus a different taste
1 small pecan pie:
Sugar provide the carbs and the high fat percent contributes long-term energy
220 ounces of sports drink:
Hydration and energy in one gulp
3 cans soda:
Sports drinks get boring so soda hits the spot. Plus some contain caffeine to help
fight drowsiness on long rides
Water:
The best liquid for hydration, it also helps wash down all of the
above
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