Eating tactics

[S73nSarv92]

Hello, this is my first post and I wanted to asked what is best eating tactics when race start is at 3 pm
1. Big breakfast, small lunch ?
2. Small breakfast and 3hr before race bigger lunch ?
3.Breakfast and lunch are same size ?

 

[durianrider]

You dont indicate what distance your racing? Is it a 5k TT? A 1hr crit or a 3 hour Kermesse?

5kTT. Then just have a 1500cal breakfast and a banana an hour before your start. That way you can still function during the day and not affect the next days recover. Drink a litre of water right after and have your large high carb, low fat, low protein dinner. Easy.

1hr Crit, 1500breakfast, 500cal lunch (all high carb, low fat, low protein for best digestion, recovery and performance). Drink and eat after.

3hr Kermesse, 1500breakfast, 1500cal lunch and take in 1g of carbs per kg of bodyweight per hour. You can use gels if you like plastic or get some organic medjool dates and eat 4-6 of them per hour (Each LARGE date contains around 15g of carbs) Pit them before hand so you can just pop em and chew with a gulp of water.

Eat to perform. Timing is critical. Eat too much for a short race too soon and have blood in your stomach that could go to your legs. Eat high fat, high protein foods and they will 'sit' in your stomach restricting your diaphragm's ability to expand aka 'breathing thru a straw'. Dont eat enough for a longer race and get dropped after the first hour or just hang on and be pack filler when you could be a pack killer.

Bottom line:

Aim for 10g of carbs per kg of bodyweight per day.
Take in 1g of carbs per kg of bodyweight per hour your racing/training.
Plant foods offer superior nutrition to animal based food as they are higher in carbs and lower in saturated fats, hard to digest proteins. They also pass thru quicker meaning you have less weight to carry around in your digestive tract.

In a world where companies make millions selling a bike with 15g difference over the competitors, it all makes a lot of sense to eat right.

If you find you want to eat crap, eat more healthy cals from healthy carbs like fruits, rice etc. If the guys I raced with ate as good as me, Id have to start using stimulants again.

Look up Doug Graham, Dr McDougall and get their books. Easy, simple stuff with no fads or fancy powders to ingest lol!