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Nicholas J Dinsdale BSc (Hons), MSc

presents. Diet for Sport. Clitheroe Bike Club. Nicholas J Dinsdale BSc (Hons), MSc. diet for Sport should be somewhat xxxx similar to a diet for Health . calorie intake and food type should be xxxx chosen and adjusted to meet objectives your objectives determine your diet.

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Nicholas J Dinsdale BSc (Hons), MSc

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  1. presents DietforSport Clitheroe Bike Club Nicholas J Dinsdale BSc (Hons), MSc

  2. diet for Sport should be somewhat xxxxsimilar to a diet for Health. • calorie intake and food type should be xxxxchosen and adjusted to meet objectives • yourobjectives determine your diet Nicholas J Dinsdale BSc (Hons), MSc

  3. Objectives • Pre-Race • Post-Race & Post-Training • Body Fat Reduction • General Training Nicholas J Dinsdale BSc (Hons), MSc

  4. Pre-Race (> 2 hours duration) Objective: prevent carbohydrate depletion (the bonk) • carbohydrate load 1-2 days pre-race • carbohydrates 3-4 hours pre-race (300 - 500 calories) • drink plenty of water • don’t eat gels immediately before the race Nicholas J Dinsdale BSc (Hons), MSc

  5. Post-Race (< 30 minute glycogen window) Objective: promote rapid recovery • consume recovery drink within 30 minutes of finishing • eat a Carbo & Protein meal within 2 hours post-race • re-hydrate Nicholas J Dinsdale BSc (Hons), MSc

  6. Body-Fat Reduction Objective: reduce body-fat, improve power/weight ratio Simple Equation: calorie intake < calorie used • How: • eat more protein and vegetables • be more disciplined • go to bed hungry Nicholas J Dinsdale BSc (Hons), MSc

  7. General Training Objective: optimum levels of calories & nutrients • eat a healthy nutritional diet • knowledge of food types and nutrients • calorie intake should reflect training level Nicholas J Dinsdale BSc (Hons), MSc

  8. Typical daily diet Breakfast– Porridge, dried fruit , ground nuts, seeds and honey Lunch – protein (eggs/fish) vegetables, nuts, salad, fresh fruit Dinner– potato, sweet potato rice, pasta / fish, chicken, beef / xxxxxxxxxxxvegetables, salad / fresh fruit, dried fruit Nicholas J Dinsdale BSc (Hons), MSc

  9. Thankyou, any Questions? Nicholas J Dinsdale BSc (Hons), MSc

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