Download What to eat when riding light the next day?

Some suggestions for evening meals/snacks if you have to ride at a
light weight the next day.
It is important to refuel and rehydrate after the last bout of exercise the day before to
replace energy used and fluids lost. It is best to do this as soon as possible after
exercise.
If you are looking for light meals make the most of the food you do eat and make
sure it provides you with useful nutrients by choosing from the following:
REFUEL your muscles with Carbohydrates - choose I portion from
• 2 slices bread (preferably wholemeal)
• 1 chapatti
• 4 egg sized boiled potatoes
• 1 medium jacket potato
• 4 tablespoons boiled rice, pasta, couscous
REPAIR any tissue damage - protein helps - choose 1 portion from
• 100g raw/50g cooked lean meat or chicken
• 125g cooked white fish
• 2 eggs
• 4 tablespoons baked beans
PLUS 2 portions vegetables from the list below - raw, steamed or boiled - choose
different coloured vegetables
• Celery, marrow, cucumber, bamboo shoots, chicory, swede, chicory, fennel,
mushrooms, Chinese cabbage, radish, turnip, asparagus, pumpkin, cabbage,
celeriac, peppers, onions, tomatoes, lettuce, courgette, broccoli, spinach,
Swiss chard, carrots
(Vegetables in italics are reputed to have a mild diuretic effect)
REHYDRATE
• Use low calorie drinks - water, tea or coffee with low fat milk, hypotonic sports
drink, sugar-free squash, not more than 1 small glass fruit juice
AVOID
• ‘Empty Calories’ (foods with low nutritional value)
• any added fat
• adding salt to your meal as this may enhance fluid retention
• obviously salty foods e.g. ham, bacon, cheese, smoked fish, stock cubes,
bottled sauces, crisps, salted nuts, salty processed foods
(Look at the labels and go for foods with less than 0.3g salt or 0.1g sodium
per 100g)
If you do not want to eat a proper meal have a balanced drink instead such as:
• Recovery sports drink - Lucozade sport recovery, SIS REGO, High 5 sports
recovery drink
• Low fat milk shake - Friij, For goodness shakes, Yop, Yazoo, Slimfast
• Ordinary milk is OK too
On Race day
Have some breakfast if you can!
Make the food count that you do eat - include some carbohydrates for energy
Keep to low salt foods to avoid water retention
The cereals with lowest salt content are puffed wheat, shredded wheat, sugar puffs,
porridge, optivita, and unsweetened/unsalted muesli. Not more than 40g with up to
125ml skimmed milk.
Or
2 slices toast & 2 teaspoons marmalade
Or
1 boiled egg & 1 slice toast
Or
250ml fruit smoothie
After weigh in - try to replace some of the fluid you have lost in the sauna. One of the
best things you can have is an isotonic sports drink such as Lucozade Sport, Isostar,
Powerade, Gatorade.
This will help rehydrate you and also provides some carbohydrate for energy 500ml
bottle weighs 500g (1lb 2oz).
Have a handful of jelly babies or a couple of jaffa cakes.
After racing refuel properly
Rehydrate - replace fluids lost when exercising and/or in the sauna.
Refuel carbohydrate stores which are used up during exercise.
Repair damaged body tissues - all exercise results in some minor damage which will
be increased if you have a fall and are injured
Rest