DIGESTION
TIME
Minimum
before riding
do the trick. Aiming to lose weight
more steadily, at around 0.5kg per
week, requires a smaller adjust-
ment to calorie intake and work-
load. So take your time, fuel your
training, and be disciplined. Or just
buy some lighter wheels!Recommended salt intake:
No more than 6g per day
One of the key reasons that many
physiologists express scepticism
about the need for adding
electrolytes to our drinks is that
we consume plenty of salt in
our diet. A major Public Health
England study in 2014 found
that the average intake is 8g per
day — one third more than the
recommended daily limit.
Unless you prepare all your
own food and are religious about
excluding salt, your normal diet
will provide at least enough, and
it is highly unlikely that you will
need to take it in supplementary
form. Bear in mind that excessive
salt increases your risk of high
blood pressure and related serious
conditions including heart disease
and stroke. Go easy on the shaker!How much dietary fibre?
30g per day
You need fi bre to help move
food through the gut and keep
you regular. The recommended
amount is 30g per day, but mostof us eat far less than that — so
start making an effort. Plentiful
fi bre also increases the amount
of good bacteria in the gut and
aids digestion, boosting general
health. Eating insuffi cient fi bre
has been linked to cardiovascular
disease, Type 2 diabetes and bowel
cancer. The key sources of fi bre
are wholegrain foods, nuts, seeds,
and fruit and vegetables eaten with
their skin. If it’s fi brous and chewy,
it’s probably doing you some good!Digestion time before riding:
At least two hours
Once you have eaten a meal, you
need to allow at least two hours
before riding. This will minimise
the chance of undigested food
sloshing around in your stomach
causing discomfort, and will
ensure that a decent proportion of
the food’s energy will be available
for you to turn into pedalling force.
Carbs are broken down more
easily than protein. A small
carb-rich snack such as a piece
of energy bar is digested swiftly,
and so can be eaten immediately
before or during a ride, whereas a
protein-heavy plateful such as a
mixed grill will take hours.
As for drinking: water aids
digestion, but you only need to
drink to the point of slaking your
thirst, as the body can only absorb
400-600ml per hour.DIETARY FIBRE
Daily intake
“Once you have eaten
a meal, you need to
allow at least two
hours before riding”
Cycling Weekly | February 8, 2018 | 45