with higher amounts of sodium are
better in terms of fluid absorption,”
says Jeukendrup, “but the
problem is that they taste too
salty. In most sports products, the
level of sodium is a compromise
between the taste and the speed
of absorption. When it tastes bad,
it will also affect the stomach and
can cause distress.”
Losing salt in sweat does not
cause an immediate problem.
“When you sweat, you
normally lose 400mg to 2.5g
of salt per litre of sweat. It’s
important to understand that
it’s OK to lose some sodium, as
the body has a large store. If you
try to drink that much sodium
to replace it immediately, it’s
going to taste horrendous.”
Whether you’re riding or not,
you should aim to drink two to
three litres of fluids per day. Fruit
and vegetables juices, as well as
sports drinks, can all be counted
in the total, but for tea or coffee,
bear in mind their mild diuretic
effect. Stick to sugar-free drinks
where possible.Optimum body fat
6-13% — Male
14-20% — Female
Losing body fat means ditching
‘dead weight’ — fat is stored
energy; you only need a certain
amount in reserve. Above that
amount, it’s only weighing you
down and holding you back.
That said, losing body fat andgetting down to the athletic
ranges stated above should be
done carefully. Losing weight too
quickly or incautiously can result
in losing muscle mass and power,
slowing you down rather than
achieving your objective. Aim
to get lean smartly, by making
sustainable alterations to your
diet that allow you to carry on
training hard and do not cut out
any essential nutrients.Calorie deficit to lose 1kg:
7,50 0kca l
If you want to lose a kilo of
bodyweight, you’ll need to accrue
a calorie deficit of around 7,500
(the exact figure depends on your
personal metabolic rate). That’s
clearly quite a lot of food, more
than two days’ worth, but it’s
doable if spread out over a week
or longer. If your weight has been
stable over the past few weeks,
then you know that an adjustment
in calorie intake or training volume
will bring about weight loss.
You just need to be patient.
Think about it like this: a 7,500kcal
deficit means you either need
to eat 1,070kcal less or burn off
1,070kcal more each day for a
week. Either way, that’s a tall order
and could lead to burnout. A safer,
easier way is to combine the two:
extend a few of your rides, and cut
out a few snacks over a fortnight
or three weeks, and that shouldKCAL DEFICIT
Required to
lose 1kg
SALT
Recommended
daily maximum
Apple (1 medium size, 182g). Kcal: 95. Protein: 0.47. Fats: 0.31. Carbs: 25.13.
Porridge (1 serving, 74g cooked) Kcal: 260. Protein: 6, Fats: 5, Carbs: 53
Banana (1 medium size, 118g). Kcal: 105. Protein: 1.3g. Fat: 0.39. Carbs: 27g.
Cappuccino (1 cup): Kcal: 73. Protein: 4. Fats: 4. Carbs: 6.
Almonds (1 cup, sliced, 92g). Kcal: 533. Protein: 19. Fats: 46. Carbs: 20.
Muesli (1 cup, 55g): Kcal: 194g. Protein: 6.16. Fats: 1.81. Carbs: 41.
Pasta (white, 1 serving, 100g cooked). Kcal: 371. Protein: 13. Fats: 1.51. Carbs: 74.
Sports gel (SIS, 60ml) Kcal: 86. Protein: 0. Fats: 0. Carbs: 22.
Sports bar (SIS, 40g) Kcal: 134. Protein: 4.8. Fats: 0.8. Carbs: 27.
Cycling Weekly | February 8, 2018 | 43