Hydration and nutrition for workouts - and some food ideas

Hydration and nutrition for workouts

When I first started training I did not think too much about what to eat and drink before, during, and after workouts. As it turns out, how you fuel can make a big difference on how well you perform and recover. Below is a simple, straight-forward summary of what you need to know about fueling for your workouts.

Hydration

Proper hydration is extremely important, and it becomes even more crucial when training in high temperatures and indoors.

YOUR BODY USES MOST OF ITS ENERGY TO KEEP YOU COOL. ONLY ABOUT 25% OF THE ENERGY THE BODY PRODUCES IS CONVERTED TO MECHANICAL WORK (E.G., TO MOVE YOUR LEGS); THE REMAINING 75% IS HEAT.

Therefore, if you are not well hydrated, your blood volume drops, your heart rate increases, and you have less oxygen delivered to your working muscles. Even a 10% hydration deficit can compromise performance.

Hydrate all day

As an athlete, make sure you drink plenty of water throughout the day so that you start your workout well hydrated and replenish fluid loss after your session. In addition, focus on additional water intake in the hours leading up to your workout.

During workouts

Pure water is fine for workouts lasting no longer than 90 minutes under normal temperatures. For workouts lasting longer than 90 minutes, or if you lose a lot of sodium during workouts (i.e., you are a ā€œsalty sweaterā€), I recommend that you add electrolytes to your water.

Electrolytes help your body replace fluids faster, deliver oxygen to your working muscles and keep your engine running smoothly. Water alone wonā€™t have the same effect when the sweat rate is high, the workout is long, or the temperature is high.

Nutrition

As a general rule, you will need to eat carbohydrates before high intensity workouts. Aim for about 60 grams of slow-release carbs and eat them with 10-15 grams of protein 60-120 minutes before such workouts.

Examples of low-release carbs are oats, whole wheat bread, sweet potatoes, and quinoa. My favorite snack for hard workouts lasting 90-120 min is a combination of banana, oats, whey protein and almond butter, as shown below:

If you workout early in the morning, make sure to eat carbs the night before. You could then eat something small before the workout such as bananas with almond or peanut butter.

Food during workouts and rides

You wonā€™t need to eat anything during workouts lasting up to 60 minutes. You might consider eating 30 grams of fast-release carbs during very intense workouts lasting 90 minutes.

For workouts and rides longer than 90 minutes, plan to eat about 40-60 grams of carbs every hour. I like to eat smaller amounts more often, usually every 40 minutes. See what works best for you. These are just general guidelines, so feel free to adjust as needed. Everyone is a little different.

Good examples of what to eat during workouts and rides are bananas, energy bars, baby potatoes, and home-made rice cakes. If I have a very intense workout with some serious efforts at or above VO2 Max, I consume shots of maple syrup or a more natural version of Swedish Fish for fast glucose delivery!

What are some of your favorite pre and during workout foods and drinks?

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I struggle with pre-ride nutrition, especially if riding first thing in the morning. I know that my body really has enough glycogen stored for me to do at 60 min or so ride but i struggle with having the energy. I ā€˜m finding if i have a little caffeine (for me coffee) i can get through about 30 min depending how intense it is before I feel like I need a boost. I havenā€™t fully bought into the whole working out hard in a fasting state thing.
Iā€™ve been using SiS energy gels and i donā€™t have any issues with stomach upset, etc. I always put hydration tabs in one water bottle, regardless of time i think Iā€™m going to ride. I think it helps me to use it regularly instead of just on longer rides. I find it bothers me less. Iā€™m still going through a bunch of Nuun, which I bought a giant box of last year. Iā€™m going to give SiS a try next so weā€™ā€™ll see how that goes. Itā€™s all about figuring out what product works for our own bodies.

I did a 55 miler last summer on a 95 degree day with 95% humidity and I had hydration tab water in my water bottles all day except for one refill - and there were like at least 8-10 it was that hot and brutal. I made it through the whole ride, walked a bit (the huge mountain) , took rests but didnā€™t need to be pulled off the course. I know if I hadnā€™t been hydrating and having the electrolytes it wouldā€™ve been different and ever since I just make it a habit.

I am with you on the hydration. I use electrolytes with a little bit of carbs (Skratch) even for my 90 min workouts, as I find that it makes me perform and feel better.

I know a few people who have a hard time eating anything first thing in the AM before a workout. Here are a few example of things that are easier to digest/consume, in case they look palatable to you:

  • Maple syrup (itā€™s a complex carb and it has minerals, so a good option)
  • Banana by itself, banana with maple syrup, or banana with peanut or nut butter
  • Toast with nut butter
  • Smoothie
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I eat like a horse and I canā€™t start any ride longer than maybe 30 minutes on an empty stomach or I totally crash and burn. Some common pre-ride breakfasts for me are homemade granola, yogurt and peanut butter, triscuits and peanut butter, or leftover pasta. I actually ride like Iā€™ve swallowed jet fuel if I eat pasta beforehand.
My husband likes SiS tablets. I drink Vitalyte for any ride over 45 minutes or so or GU tabs for shorter rides.

Hi Theia, what do you suggest eating pre workout. I find this really difficult as I am trying to do the workout immediately post working day and before I have my evening meal. If I wait until after evening meal then it is too late in the evening to train.

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@Rhonda I brought your question over to this thread as we have some good tips above. Please take a read and let me know if you have questions or want to know more.

As mentioned above before workout I have banana as I can not stomach much even than I burp like crazyā€¦ soo lady like :rofl::weary:ā€¦ so before workout no onions, cucumbers, spices etcā€¦ I always have two bottles one with plain water and the other has electrolytes whatever we use at the time SIS etcā€¦ I also put an extra disolvasble magnesium tablet in itā€¦ I found sometimes the electrolytes are too sweet so need the plain water to wash it downā€¦ as hubby is pharmacist he makes us our own gelsā€¦ sometimes I use it too depends on the workoutā€¦ the main issue for me is keeping hydrated of the bikeā€¦ have bottlesā€¦ glasses scattered around the house to remind meā€¦

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OK, hereā€™s my questionā€¦ how long of a workout are you planning on for you to eat prior to it? I feel like if itā€™s less than 90 minutes, idiot need to worry about it.
I guess it depends on the time of day of the workout, but I typically do it first thing in the morning and I work out without anything but water. Thoughts?

@Marmen21 before a high intensity workout (where you have intervals near and above threshold) you should have something, yes, even if it is first thing in the morning, and here is why.

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Ah, that may explain why I couldnā€™t finish workout 2.1. I didnā€™t eat anything beforehand

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This is a handy chart on how much carbs to consume during rides and workouts (ā€œperformanceā€ column), specially those in Zwift.

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I am bad at getting my nutrition from drinks. I canā€™t do the drinks like Scratch and NUN. The sugar kills me. I do better with food. On the trainer that works well but not IRL. So I struggle on long rides because I like to eat every hour but canā€™t on the bike. Gels send me into a coma the next day.
Perhaps @Stefanie may have suggestions for me.

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Have you tried maple syrup @Gossimrr?

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@Gossimrr Per @Coach_Theia suggestion, maple syrup is easy to digest. I recently reviewed UnTapped waffles, but they make gels and drink mix too. The gels are easy on the stomach, too.

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@Coach_Theia yes! I love maple syrup I struggle with how to carry it in the bike. Been looking for something reusable.
@Luv2bike I emailed myself that attachment and will check it out later! Thank you!!

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I use Endurance Tap (itā€™s Canadian). They have 2 versions: 1 with caffeine and 1 without.

Ingredients are: Canadian maple syrup, sea salt and ginger (helps with gi distress). The caffeinated one adds green coffee bean.

They are not cheap and a small company. Right now they are offering free shipping on 24packs.

What I do when I race is tape the tops to the top tube and twist off. Or I have a refillable flask from GU that you can put back in your pocket (yes my tri kit has pockets, one on each leg, one on my back and there is a hidden zipper pouch on the front that will hold a phone).

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Oh the one with ginger must be awesome! I want to try it!

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Would be happy to send some recipes your way. Mine all use medjool dates or sometimes maple syrup, molasses, or date sugar to make snacks. Banana bread and zucchini bread as well as cinnamon-raisin pancakes are good too. Let me know if you want any recipes!

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I eat a lot on the bike. Fig Newtons are my go to, or raisins and granola bars. On really long rides I do Perpetuem and I as long as I drink enough of it I can apparently get by without needing to eat.

The endurance tap gels seems interesting as also has ginger. I have ordered 6 of these to try.

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