Distance athletes need to ensure that their carbohydrate
intake (pasta, bread, rice, fruit and vegetables) is regular and sufficient
throughout the day. Plan six smaller meals per day.
You
can supplement your diet with quick and easy carbohydrate drinks containing
maltodextrine and fructose. (You should avoid glucose and sucrose.)
These come in the form of milkshakes
or mixtures
for on the road.
Almost
all distance athletes trained in the USA supplement with 600 µg
chrome
per day to guarantee that they can burn fat optimally.
Professional
bicycling teams have discovered the advantages of having extra
l-carnitine in your bloodstream during a race.
Taurine
gives you energy and makes your heart muscle stronger.
Sprinting
1000 meter cyclists should definitely supplement with 5 - 10 grams
of creatine
per day, while competition level road cyclists only need to consider
supplementing with 2 - 3 gram per day.
After
races you need protein to help your muscles recover. Eat fish and
not meat. Fish contains oils that aid your circulation and help to
increase stamina.
You
can maintain your tendons, avoid minor infections and put the brakes
on joint inflammations by supplementing with 3000 mg Vitamin
C per day.
A
high-quality multi will keep you healthy so you can keep on
training. Ensure you get one that supports your immune system.
