What do you eat during your morning workout?

If I do a morning workout it is usually short, less than 1hr, and nutrition during is limited to hydrating a little with Hydration Drink Mix. Before the workout I’ll always fit in some caffeine to wake-up and a small snack before getting started. This is usually a nice home made cappuccino which goes well with a GU Energy Stroopwafel!

1

When

Coffee and Stroopwafel as soon as I wake up and then Drink Mix as I’m riding.

why

I always enjoy a coffee in the morning, and I don’t like working out on an empty stomach, so I need to get something in me that is easy and quick to dige

What do you eat for breakfast or morning snack?

Poached eggs or a cereal/muesli/fruit/yoghurt mix are my go-to breakfast items.

2

When

Usually 8-9am after enjoying a nice coffee and catching up on the news.

why

Breakfast is definitely a hugely important meal if I plan on doing some serious training later in the day. If I don’t fuel up, it catches up later in the day, especially if I am in the middle of a heavy training block.

What do you eat during your mid-day workout?

Roctane Energy Drink, Roctane Energy Gels, and Energy Chews.

3

When

I’m often doing long endurance rides, so I drink regularly and start consuming Gels/Chews after 45-60min to sustain the workout.

why

If I don’t get food in regularly, my workout will start to fall flat as I lose energy after 2.5-3hr. ¬†Without that energy and BCAAs, recovery for the next day will suffer.

What do you typically eat for lunch?

If I’m not out riding, I really enjoying having a fresh juice and something tasty like a burrito for lunch.

4

When

Based on hunger, but I’m usually continually fueling up every 3-4hrs throughout the day.

why

I definitely enjoy food, but also it is important to continually make sure I am refuelled with quality carbs and protein for energy and recovery while training and racing hard.

What do you eat for an afternoon snack?

Often something like toast with almond butter/jam or bagel with cream cheese accompanied with a cappuccino.

5

When

1-2pm depending on training schedule.

why

Cappuccino for enjoyment but also helps focus mentally when I have to get down to do some computer work in the afternoon after a workout.

What do you eat during your mid-day workout?

Roctane Energy Drink, Energy Gels, Energy Chews during workout. Recover Drink Mix after.

6

When

I use nutrition products during and then focus on recovery afterwards often with a berry/greens/ginger etc smoothie with some GU Recovery Drink Mix added in.

why

Recovery has a huge effect on next day’s workout if I don’t get the calories in after the workout.¬†My legs and body feel empty if I miss the recovery window (30 minutes after workout).

What do you typically eat for dinner or evening snack?

Favorites vary from veggie and sausage stir fry with rice, quality steak with roasted root veggies, nice pizza — always accompanied by a nice salad. Focus is always on quality fresh ingredients.

7

When

7-8pm

why

Really enjoy eating quality food, getting a good mix of carbs, veggies, and protein and feeling good as a result.

What do you eat the night before a race?

Often simple rice dish with vegetable stirfry. Not too picky as long as the food doesn’t get too complicated and includes a good amount of carbohydrates.

8

When

7-8pm

why

Want it to taste good but also important to make sure my body is fuelled, especially for longer events. Also it’s important to make sure nutrition and fuelling has been taken care of after longer workouts earlier in the week. To ensure my body is ready.

What do you eat the morning before a race?

Breakfast burrito or cereal/muesli/berry/yoghurt mix along with coffee.

9

When

I often have early afternoon race times, so I have coffee/snack upon waking and try to delay main breakfast meal until 3.5-4hrs before competition.

why

I need to keep fueling so I don’t start the competition hungry, but I don’t want to still be digesting food.

What do you eat in the final hours before you start?

I’ll drink Hydration Drink Mix up until 30 minutes before the start so I’m hydrated, but give my bladder time to drain. I’ll have a small snack, like a Stroopwafel, if I’m still hungry.

10

When

3.5-4hrs before start is my main meal then fluids or small snack up until 30 minutes prior.

why

Timing for performance

What do you eat during competition?

In a long mountain bike endurance race, which are about 4hrs, I’ll drink up to 6 bottles of Hydration Drink Mix and 5-6 Energy Gels or Chews. Feed zones can be a limiter, so I try to carry a Hydration Drink Mix with 1.5-2L of drink and food to make sure I am getting the nutrition in.

11

When

Early and often. I try to drink as often as I can and make sure I am getting Energy Gels or Chews every 45min. Once I get hungry it is too late.

why

If I want to be strong at the finish, getting in the proper nutrition during the race is critical.

What do you eat right after a race?

Often re-hydration and recovery are both important so it is easy and convenient to have a bottle of Recovery Drink Mix available as soon as I’m done. After one or two bottles I’ll definitely look for some savoury/salty snacks.

12

When

Recovery mix as soon as possible followed by food as soon as my stomach feels ready.

why

Recovery Drink Mix is definitely important for recovery, especially if I’m competing in a stage race, but food always tastes delicious after a hard day of racing. Especially salty foods to replenish depleted electrolytes.

What do you eat the rest of the day after a competition?

I usually crave fresh juice, fruits and veggies, as well as coffee shop snacks like pastries.

13

When

I definitely like to get some quality ingredients back in the body, so I try to eat plenty of fruits and veggies, but I also crave carbs and treats.

why

Recovery is important, but it is really nice to do an easy ride to coffee shop where suffering isn’t the goal and I can reward myself with a treat.

Products in this plan

Gu Energy Gel

Serving size is one packet (1.1oz) of Energy Gel

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GU Energy Chews

Serving size is four Energy Chews (1.9oz)

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GU Hydration Drink Mix

Serving size is one packet or one scoop (19g) in 21oz of water

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