Sports nutrition mountain biking: the right sports nutrition for MTB
A trained mountain biker is familiar with training schedules and their benefits. A well-constructed schedule has a positive effect on the development of muscle strength and endurance. Along with this, the use of sports nutrition is also important for running. Sports nutrition, especially carbohydrates and protein, can certainly benefit your performance and development. Therefore you should prepare well for a training or a tour and be aware that too little or incorrect nutrition can be disastrous, but eating too much can be too! So with a good sports nutrition package you can achieve your full potential.
Top 5 most used sports nutrition among mountain bikers
Which foods and drinks are most commonly consumed during mountain biking? This is the top 5:
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Sports drink
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Energy gels or sports gels
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Energy bars
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Waffle, biscuit
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Water
The correct (and timely) use of the right (sports) nutrition helps you to get the most out of your training program, so you eventually become better and stronger.
The Maxim Training Circle is a handy tool for mountain bikers to create an adapted (sports) nutrition plan! In all phases, the use of the right food and especially drinks is essential for a good energy balance, fluid balance and for optimal recovery.
Optimal preparation before mountain biking
Before starting your training, the energy supply in your muscles should be as high as possible, because during the ride you will have limited access to food and drinks and eating and drinking during the ride is often difficult, too. So, a good start is half the battle and after that it is just a matter of replenishing in time. Drink at least 500 mL of Maxim Sports Drink or Maxim Total Hydration beforehand and eat 1 Maxim Energy Bar.
If your training frequency increases, or in the run-up to a long or multi-day race, we recommend stacking up on extra carbohydrates 2 days in advance. This can be done by making your snacks and meals high-carb by adding extra bread, rice, potatoes or pasta and, for example, eating a Maxim Energy bar as a snack. If you forget to charge properly beforehand, you will have a hard time later on, because during strenuous exercise your body uses more energy than it can absorb at that moment. A good supply is important for efficient and effective energy management!
What kind of sports nutrition do you need while mountain biking?
While mountain biking, it is important to keep the fluid balance and carbohydrate stock in your body at the right levels in order to perform optimally. Unfortunately, water alone is not enough to keep the fluid balance in your body in check. The effect of a good sports drink with sufficient electrolytes and the right carbohydrate composition is often underestimated! Hydrating well will keep you feeling fit and it can prevent problems like loss of concentration and cramps. Sufficient fluids are aslo essential for a good absorption of sugars in your intestines. Too much sugary food and too little fluid is a nightmare for your intestines and can cause stomach/intestinal cramps, among other things. Energy gels in particular are very concentrated in sugar and it is easy to overload on them. You should therefore limit your intake to 1-2 portions per hour. Try to also limit your intake of waffles and biscuits. These kinds of snacks contain a lot of fast carbohydrates and cause a high peak in insulin, which means the effect on your energy levels is only very short.
Fluids combined with a sufficient amount of electrolytes can save the day. Electrolyten, such as potassium, sodium and magnesium regulate the fluid balance in your body, so you don’t drain fluids too quickly. Fluids support digestion and combustion, maintain your blood pressure, get rid of waste and prevent your body from overheating.
Besides fluids and electrolytes, you also need extra carbohydrates as fuel for your muscles. 500-750 mL Maxim Sports Drink or Maxim Total Hydration combined with a Maxim Energy Bar provides the right amount of fluids and energy per hour. Your body cannot process any more carbohydrates properly, and therefore you do not need them! It will just cost your body energy to process them.
If eating solid food is difficult, or in the last part of your training you can take a Maxim Energy Gel or an Energy Gel Drink instead of an energy bar.
What kind of sports nutrition ensures a fast recovery after mountain biking?
After a good training you will be exhausted, if you were able to achieve your full potential. The energy reserves in your body will have been used up. Replenishing fluids, carbohydrates and also proteins is important to be able to recover quickly, so you can start your training fit again the next day. This way, you can optimize and build your endurance and strength further. Take a Maxim Protein Bar after the end of your ride, preferably within 45 minutes, to nourish your muscles and initiate muscle tissue recovery. Your muscles continue to work hard for a few hours after exercise in order to recover. A lot of fluids are also needed in this process for energy combustion and heat dissipation. Hydrating is therefore very important. You can use Maxim Sports Drink or Maxim Total Hydration to hydrate properly. Drink at least 750 mL.
The sports nutrition plan for mountain bikers / MTB
Order the Maxim Sports Nutrition Package Mountain Biking here.
