The Essential Framework: Timing, Macronutrients & Personalization
⏱ Nutrient Timing: The “Garage Door of Opportunity”
Modern studies validate what pro teams have known for years—proper nutrient timing (carbs and protein before, during, and especially soon after exercise) fuels performance, recovery, and adaptation more effectively than delayed intake does .
Carb Fueling: Customize, Don’t Guess
Elite cyclists now consume up to 120 g/h—a significant jump—but a new at-home test reveals oxidation rates vary widely, even among pros (some grind through 180 g/h, others much less) . Overdoing carbs you can’t oxidize? Expect discomfort, not gains.
Protein: More Than Muscle Building
Current advice targets ~1.8 g/kg/day, with up to 2.0 g/kg on rest or low-carb days . Spread your intake across meals and lock in some within 30–60 minutes post-ride to recover smartly.
Don’t Ignore Fiber
Sport nutrition often skips fiber—but it supports digestion, reduces inflammation, and even enhances recovery. Aiming for high-fiber snacks like chia pudding or fruit with nut butter can deliver 5–12 g per serve—small changes, big effects .
Supplements That Earn Their Keep
Astaxanthin
A 4-day “ramp-up” of 28 mg/day significantly extended time to exhaustion (85 min vs. 72 min) and blunted markers of muscle damage—no need for long-term commitment .
Broccoli-Sprout Shots (Nomio)
Still trending: these isothiocyanate-rich shots stabilize blood sugar, reduce lactate buildup, and support endurance and recovery—promising early data from Karolinska researchers .
Creatine for Cyclists
Often pigeonholed in weight rooms, creatine aids sprint and power output—even in endurance contexts—especially when paired with a high-carb diet. Common protocol: loading 20 g/day (5–7 days), then 3–5 g/day .
Ketone Esters (UCI Approved)
Yes, legal is coming: The UCI is set to allow ketone supplements in pelotons. Verdict: they’re safe, but don’t deliver meaningful performance benefit—fun experimental fuel, not a game-changer .
Sample Ride-Day Nutrition Strategy
Time | Fuel / Supplement | Benefit |
|---|---|---|
2 hrs before | Whole grain toast + banana + magnesium yogurt | Sustained energy, minerals ready |
60 min before | Nomio shot or astaxanthin + (optional) caffeine | Endurance boost or delayed fatigue + focus |
During ride | 60–120 g/h custom carb blend + electrolytes | Optimal fueling tailored to your oxidation rate |
Immediately after | Protein (20–30 g) + carbs, optional creatine | Recovery and adaptation kick-off |
Evening | High-fiber meal with vegetables, grains, protein | Digestion, inflammation control, recovery |
Parting Pedal-Stroke
- Timing is king, especially post-ride—slump later at your own peril.
- Carb needs are deeply personal—test before you stuff.
- Protein + fiber = powerhouse combos for recovery and digestion.
- Supplements with data: astaxanthin, Nomio broccoli-sprout shots, creatine. Ketones—but tread lightly.
- One tweak at a time, track what works, enjoy the process (and the jokes, because training should feel good).
Ride well, fuel smart, embrace your inner scientist.
