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Nutrition for the MTB rider

July 28, 2019

Nutrition for the MTB rider

Nutrition 101 for the MTB rider


Enduro MTB – What is it? Enduro mountain bike racing started out in Europe with influence from car rally racing and motorbike enduro racing. The concept was simple: get yourself to the top of a mountain and race to the bottom time-trial style.

In general, modern enduro races involve anywhere from 3-6 timed stages. The timed portions of the race are mostly downhill but can vary in steepness, length, and difficulty depending on location. Between each stage, there will be untimed “transfer stages” that are mostly uphill. Depending on the race, transfer stages can involve sections of hike-a-bike, a chair lift, and/or good old-fashioned pedalling.

Enduro combines elements of all racing disciplines from the physical fitness necessary for cross-country racing, the mental stamina necessary for XC-style stage races and the bike-handling skills to navigate the technical gravity-fed single track.


How long are the races?

Some races may only cover 15 miles/ 25 km, very little elevation, and have a total of about 20 minutes of timed stages, while others could be up to 40 miles/ 65 km, climb 8,000 feet/ 2450 meters, and an hour of timed descents over rough terrain


Nutrition for MTB

Having spent the past 8 years developing a nutritional protocol for the Motocross rider after countless emails I am happy to launch the SGUT-MTB Nutrition plan.


Nutrition for the MTB rider is crucial, If you do not fuel your body efficiently then how can you expect it to perform at it’s optimal.


Hydration, Carbohydrates, Fats and Protein are the key ingredients to keeping yourself tip-top. Another one is electrolytes, Magnesium, Potassium Sodium are all key players in ensuring you avoid cramping mid-race.


Before you get going

Now let's look at pre-race carbohydrate loading. Carbohydrates are stored in the body in the form of glucose or glycogen.


Your muscles account for 20 to 30 per cent of your total mass and therefore provide storage for a larger total amount of glycogen than the liver does. A healthy, well-nourished adult may have about 500 grams of muscle glycogen. Your muscles are the secondary storage facility, filling up only when the liver has reached its storage capacity. Muscle glycogen is used for energy during prolonged strenuous activity. Your muscles and liver together can store around 600 grams of total carbohydrate as glycogen. 600 x 4 kcals = 2400.


Goal: Carb Calories you should aim for 2grams per kg of bodyweight

The Night Before: Don’t Stuff Yourself
Dinner should be relatively small, but carb-heavy 80/90% of your meal. Eat on the early side so you have lots of time to digest. “You want to wake up race day hungry—not full from the night before,”

Race Morning: Have Breakfast
Three hours before the start, eat 150 grams of carbs, like a bagel and yoghurt or sports drink and porridge oats,


Throughout the day

You can keep yourself topped up throughout the day with our Rapid Hydration drink “Holeshot” this has the right amount of electrolytes and carbohydrates to keep the cramps at bay.

 Then post-race top yourself up with our Rapid recovery Protein drink Chequered Flag - The Branch chain amino acids will help those aching muscles recover that little bit quicker, So you will be flying on day two.

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