Topics covered:
- The pre-ride timing mistake that kills your first hour
- When fasted riding actually makes sense (and when it doesn’t)
- How many carbs you need per hour on the bike
- Why plain water isn’t enough on longer rides
- The 60-minute post-ride window that determines how you feel tomorrow
- When you’ll actually start feeling the difference
Sources & Research
- PRE-RIDE
- Glycogen loading & meal timing
- Burke, L.M. et al. (2011). Carbohydrates for training and competition. Journal of Sports Sciences. → https://pubmed.ncbi.nlm.nih.gov/21660838/
- Fat & fiber slowing gastric emptying
- Jeukendrup, A. & Killer, S.C. (2010). The myths surrounding pre-exercise carbohydrate feeding. Annals of Nutrition and Metabolism. → https://pubmed.ncbi.nlm.nih.gov/21346333/
- Fasted training & fat oxidation
- Van Proeyen, K. et al. (2011). Beneficial metabolic adaptations due to endurance exercise training in the fasted state. Journal of Applied Physiology. → https://pubmed.ncbi.nlm.nih.gov/21051566/
- Pre-ride hydration
- Sawka, M.N. et al. (2007). American College of Sports Medicine position stand: Exercise and fluid replacement. Medicine & Science in Sports & Exercise. → https://pubmed.ncbi.nlm.nih.gov/17277604/
- Glycogen loading & meal timing
- DURING
- 30–60g carbs/hour for moderate efforts
- Jeukendrup, A.E. (2014). A step towards personalized sports nutrition: Carbohydrate intake during exercise. Sports Medicine. → https://pubmed.ncbi.nlm.nih.gov/24791914/
- Up to 90g/hour via multiple transporters (glucose + fructose)
- Currell, K. & Jeukendrup, A.E. (2008). Superior endurance performance with ingestion of multiple transportable carbohydrates. Medicine & Science in Sports & Exercise. → https://pubmed.ncbi.nlm.nih.gov/18156793/
- Thirst as a lagging indicator / consistent sipping
- Cheuvront, S.N. & Haymes, E.M. (2001). Fluid balance and endurance exercise performance. Current Sports Medicine Reports. → https://pubmed.ncbi.nlm.nih.gov/12831697/
- Electrolyte loss and cramping
- Bergeron, M.F. (2008). Muscle cramps during exercise — is it fatigue or electrolyte deficit? Current Sports Medicine Reports. → https://pubmed.ncbi.nlm.nih.gov/18772701/
- 30–60g carbs/hour for moderate efforts
- AFTER
- Post-exercise recovery window & insulin sensitivity
- Ivy, J.L. (2004). Regulation of muscle glycogen repletion, muscle protein synthesis and repair following exercise. Journal of Sports Science & Medicine. → https://www.jssm.org/vol3/n3/1/v3n3-1pdf.pdf
- 3:1 to 4:1 carb-to-protein ratio for recovery
- Saunders, M.J. (2007). Coingestion of carbohydrate-protein during endurance exercise: influence on performance and recovery. International Journal of Sport Nutrition and Exercise Metabolism. → https://pubmed.ncbi.nlm.nih.gov/18156856/
- Chocolate milk as recovery drink
- Pritchett, K. & Pritchett, R. (2012). Chocolate milk: A post-exercise recovery beverage for endurance sports. Medicine and Sport Science. → https://pubmed.ncbi.nlm.nih.gov/22150427/
- 20–30g protein post-exercise for muscle repair
- Moore, D.R. et al. (2009). Ingested protein dose response of muscle and albumin protein synthesis after resistance exercise. American Journal of Clinical Nutrition. → https://pubmed.ncbi.nlm.nih.gov/19056590/
- Bodyweight fluid replacement post-ride
- Sawka, M.N. et al. (2007). (same ACSM position stand above)
- Sawka, M.N. et al. (2007). (same ACSM position stand above)
- Post-exercise recovery window & insulin sensitivity
- Recommended reading to cross-reference:
- Jeukendrup, A. — mysportscience.com (most accessible summary of his own peer-reviewed work)
- TrainingPeaks Nutrition Hub → https://www.trainingpeaks.com/blog/category/nutrition/
- British Journal of Sports Medicine → https://bjsm.bmj.com
