đźš´ Nutrition Strategy: The Core Principles
⏱️ Nutrient Timing: Your Performance “Garage Door”
Recent studies underline a crucial insight: when you eat—even more than what you eat—can significantly impact performance, recovery, and training adaptation. In cycling, timely intake of carbs and protein before, during, and after rides helps plug in gains more efficiently .
🥖 Carbs: Fuel the Ride
- Endurance cyclists should aim for 80–130 g of carbs per hour during long rides—top teams track this religiously .
- Not hungry pre-ride? A 6–8% maltodextrin mouth rinse gives a ~2–3% performance boost through brain stimulation—just don’t swallow it .
- Carbs post-ride: consume quickly to restore glycogen and support recovery .
🍗 Protein: Not Just for Muscles
Endurance athletes typically consume ~1.5 g/kg/day—but recent consensus recommends around 1.8 g/kg/day, with up to 2.0 g/kg during rest or low‑carb days . Spread it across meals, and snack on ~20–30 g post-ride for muscle mitochondrial maintenance.
đź’§ Hydration & Electrolytes
Cramping and fatigue? Sodium and magnesium matter. Magnesium (~400 mg taken ~2 hrs pre-workout) may delay cramps and support muscle function, while sodium during rides keeps the engine running smooth .
🌿 Emerging Supplements with Evidence
🥦 Broccoli-Sprout Shots (Nomio & Wild-Type Sprout Juice)
Hot off the presses: isothiocyanate-rich broccoli-sprout beverages reduce lactate buildup, stabilize blood sugar, lower oxidative stress, and enhance endurance after 7-day HIIT programs .
Reductions in lactate of ~0.25–0.4 mM during submaximal cycling and ~12% average lactate drop in early trials make this a compelling natural ergogenic aid .
How to use: Take 44–75 g worth of sprouts (or 1 Nomio shot) about 2–3 hours before hard efforts or races for best results, with small evening doses aiding recovery .
🧂 Sodium Bicarbonate
Still relevant: 0.3 g/kg body weight, taken 60–180 minutes pre-ride, may improve time-trial performance by up to 12%, though stomach issues can occur .
⚡ Caffeine
A simple favorite: 30–60 mg pre-session enhances power, alertness, and time-trial performance by 2–5% .
🍷 Beetroot Juice (Nitrate)
About 70 ml of juice consumed ~90 min pre-exercise can improve VO₂ max (~5%) and power output—plus, your pee turns pink: a badge of honour .
🧱 Creatine
Great for sprints and power bursts: 20 g/day loading for 5–7 days, then 3–5 g/day, leads to better sprint performance in time-trials . Watch for minor water weight increases and individual tolerance.
đź“… Sample Race-Day Nutrition Plan
Time | What to Consume | Why It Works |
|---|---|---|
2 hrs pre-ride | Oatmeal or toast + banana + magnesium-rich yogurt | Steady carb loading + minerals for muscle function |
60 min pre-ride | Beetroot juice or caffeine + broccoli-sprout shot | Boost endurance (nitrate) or reduce lactate build-up (isothiocyanates); caffeine sharpens focus |
Just before ride | Optional carb mouth rinse | Activates brain for a ~2–3% boost |
During ride | 30–60 g/hr carb drink + electrolytes | Sustains energy and hydration |
Post-ride (within 30 min) | Protein shake (20–30 g whey), creatine (3–5 g), quick carbs | Supports repair and recovery, restores glycogen |
Evening | Optional broccoli-sprout shot | Facilitates overnight recovery |
🧠Final Word
- Base nutrition wins: well-timed carbs, ~1.8–2.0 g/kg protein, smart hydration.
- Supplements to test: broccoli‑sprout shots, caffeine, creatine, beetroot juice, sodium bicarbonate.
- Broccoli sprouts: emerging star with solid data on lactate reduction and endurance enhancement.
- Experiment slowly—introduce one at a time to find what suits your body, and let your sense of humour carry you through the trial-and-error.
Stay curious, fuel well, and ride on!
