Cycling

The body has only a limited content of carbohydrates (GLICOGEN) in the muscles and liver. Since carbohydrate is the body’s main source of fuel during high-intensity exercise, muscle fuel stores should be “OVERLOADED” in the 24-36 hours before the event. Depending on the length of the race, a cyclist may need a high carbohydrate diet (increased compared to the previous routine) for 1-2 days before the event. Choosing low-fiber, high-carbohydrate foods (solid or liquid) in the last 12-24 hours before an event helps reduce the risk of complications

gastro intestinal. On race day, the final pre-event meal should be eaten ~3 hours before the start. The foods you choose should be high in carbohydrates and low in fat and fiber to aid digestion and prevent stomach problems. If the athlete is nervous, liquid carbohydrate (for example, smoothie) is a good choice.

Water may be fine for short events, but in long and/or hot events, sports drinks help replace carbohydrates and electrolytes simultaneously. The amount of carbohydrates needed during events will depend on the distance and time needed to complete the race. For short, high-intensity events, even just “rinsing your mouth” with energy drinks can be sufficient for excellent performance. In longer events (over 90 minutes), it is recommended to consume ~30-60g of carbohydrates per hour to prevent muscle fatigue, maintain power and cognition. Higher carbohydrate rates (up to 90g/hour) can provide additional benefits at high speeds and events longer than 3 hours. Examples of usable foods: bananas, energy bars, gels, sports drinks.

The main objective should be hydration.

20-30’ before starting take an ATP

Booster 3.0

Then prepare a water bottle with Sprintade® HYDRO to use for normal hydration.

At the end of the race for better hydrosaline recovery take

Sprintade® ALKALINE RECOVERY along with an extra source of EAAs such as COMPLETE AMINO and a handful of dried fruit (apricots, dates, raisins)

The main objective should be hydration.

20-30’ before starting take an ATP

Booster 3.0

Then prepare a water bottle with Sprintade® HYDRO to use for normal hydration.

At the end of the race for better hydrosaline recovery take

Sprintade® ALKALINE RECOVERY along with an extra source of EAAs such as COMPLETE AMINO and a handful of dried fruit (apricots, dates, raisins)

Medium duration events, from 1 to 3 hours.

One of the primary objectives is to provide sufficient energy

for the event.

Prepare 2 water bottles:

• 1 with 1 scoop of Sprintade® HYDRO to hydrate any solid food, to be alternated with intake of ATP BOOSTER 3.0 and ATP BOOSTER (small sips).

They will be alternated approximately every 45′.

• 1 with 1 scoop of Sprintade® HYDRO and Sprintade® ISOTONIC GEL.

The target intake of CHO is from 30 to 60 grams/

hour.

20-30 minutes before starting take:

Sprintade® ATP BOOSTER or ATP BOOSTER 3.0

At the end of the race, for better hydrosaline recovery, take ALKALINE RECOVERY or Sprintade® HYDRO together with Sprintade® BCAA 4:1:1 + proteins (Sprintade® PROTEIN BAR or a shaker of Sprintade® WPC and a handful of dried fruit (apricots, dates, raisins)

Objectives: hydration, provide sufficient carbohydrates, avoid “food boredom”.

Prepare 2 water bottles:

• 1 with 2 scoops of Sprintade® HYDRO to hydrate any solid food to be alternated with

intake of ATP BOOSTER 3.0 and ATP BOOSTER.

They will be alternated approximately every 45′.

• 1 with 1 scoop and maltodextrin (better if Sprintade® ISOTONIC GEL or Sprintade® PROELITE.

The target intake of CHO is from 30 to 60 grams/

hour.

• 20-30 minutes before the start take:

COMPLETE ENERGY.

• Before the start take sublingual glutathione

Glutos® o Sprintade® Creafos® or Sprintade® Creatine Monohydrate

As the event continues, digestion may become more difficult, so take solid food (energy bars, dried fruit, etc.) more in the first phase of the event, then continue with energy gels.
At the end of the race for better hydrosaline recovery take a glass of water with Sprintade® HYDRO together with a protein source such as Sprintade® PROTEIN BAR, Sprintade® BCAA 4:1:1 branched chain amino acids and extra carbohydrates.