(as an elite athlete)
- Goal: avoid weight gain while eating enough for cycling
- Matching what you eat to your riding
- Eating the right food at the right times (timing your food intake is key)
- Stacking carbohydrates before, during, and after training sessions is recommended
- For endurance athletes, yes—meal timing, especially carbohydrates, is extremely important. For short-duration athletes or sedentary individuals, it’s not a big issue—eat when hungry, not so close to bed that you’re gassy and can’t sleep.
- Eat before training (within 3 hours)
- Eat little, early, and often during training
- Eat straight after training (Anabolic Window)
- To maximize recovery
- To avoid overeating later on in the day
- To support the adaptation process
- To replenish glycogen stores
- 只有在需要長時間 or 長距離 or 高強度訓練前，才吃 High-Carb Diet (Carb Loading for Glycogen Store) → 其餘時間: High-Protein Diet
- Carbon Loading
- An optimal carbohydrate loading prior to a long duration endurance performance is best over the course of three or four days.
- A massive bowl of pasta with a relatively small amount of sauce won’t help. You can only store a limited amount of carbohydrates and if you’ve eaten well throughout the day, you don’t need huge amounts to fill it.
- So you want to gradually increase carbohydrate intake for multiple days rather than just have one big bowl of pasta.
- Do high-intensity training (HIIT) in a fed state (Midday); Do low-intensity training in a fasted state (Early Morning).
- Off-season: do training in fasted state; On-season: do training in fed state
- Train my body to use fat as the main fuel source / to burn fat efficiently, instead of carbs → increase endurance performance
- Drink your calories while training. Don’t drink your calories while not training.
- Macronutrients are responsible for the drive, while micronutrients take care of the efficiency of the drive.
