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Best or at least very good book on cycling & nutrition
I am looking to buy a book on nutrition for cycling. I am mainly interested in getting the pre- & post-ride nutrition right although any advice will be welcome. I generally eat well.
If you're new please join in and if you have questions pop them below and the forum regulars will answer as best we can.
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+1 for the optimum nutrition 4 sport website
Racing weight:
http://www.amazon.co.uk/Racing-Weight-Matt-Fitzgerald/dp/1934030511/ref=sr_1_1?ie=UTF8&qid=1351760836&sr=8-1
Get skinny, asap.
I've already lost two stone. I'd like to shed one more I think. I am lighter & fitter but want to get that power ratio up some.
Nancy Clark's Sports Nutrition Handbook. An absolute bible!
Serious Cycling by Chris Carmichael. It's pretty detailed and has a lot about nutrition etc. £12 on Amazon
http://www.amazon.co.uk/Serious-Cycling-Chris-Carmichael/dp/073604129X/ref=sr_1_1?ie=UTF8&qid=1351608977&sr=8-1
Wasn't he an adviser or coach to Armstrong?
I think so that sounds like a good place to start don't buy into the newspaper shite.Even with drugs he had to train and eat right
Instead of sugar use Agave syrup from The Groovy Food company.
Much better.
4 quid from tescos etc.
Eat healthily, especially fruits and vegetables of varying colours. Treat the '5 a day' recommendation as a bare minimum. I wouldn't rely on starchy carbs (potatoes, pasta, bread etc) for too large a percentage of your diet, though of course they are fine with other foods. The less processing it has the more nutrition is retained. Avoid anything artifical, hydrogenated and so on. The more it resembles what it was when in the field the better.
Get lots of good quality sleep.
Unless you are doing very intense intervals or other hard workouts on consecutive days branded recovery products don't have much benefit. And most people get plenty of protein without needing shakes. Plan your post-ride food before you leave the house.
'Fuelling Fitness for Sports Performance' by Samantha Stear was recommended by a nutritionist who gave a talk to our club last year. It is very straightforward, I picked up a copy for £1 on ebay.
There are some decent suggestions in some of Bikeradar's nutrition articles in their Fitness section. Tejvan's blog has some articles on nutrition, including some mistakes and some general tips.
If the subject really interests you try:
http://www.optimumnutrition4sport.com/
http://nutrition4performance.blogspot.co.uk/
Caution: during the racing season do not look at @teamskychef on twitter when you're hungry.
Check out Precision Nutrition website, they have lots of free info on that site, you'll find all you need there.