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Tina Ruggiero | Nutrition Expert, Cookbook Author and Spokesperson

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Fuel for the Road

Sep 3, 2008 by Tina Ruggiero

As many of you know, I ride my bike. A lot. And I’m always trying to find ways to cycle faster, finish stronger or just endure a longer ride at a more consistent speed. I’m actually training for my first “century ride.”

During the past several months, I’ve been experimenting, and I’ve determined (also through a comprehensive review of the scientific literature) that consuming three to five grams of carbohydrates per day per pound of body weight about a week before a race is the magic formula. It allows me to store enough glycogen and perform at my best.

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For example, if you’re a 160 lb. male cyclist, you need between 480 to 800 grams of carbohydrates a day for one week prior to competition. That goes for my friends who are runners, many of whom are getting ready to partake in the NYC Marathon on November 2nd.

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Keep in mind, carbohydrates come from vegetables, fruit, milk and other dairy products, in addition to bread, pasta and rice. So select high-quality, nutrient dense food sources for the maximum benefit.

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Granted, if you’re like me, you’ll put on a pound or two the week prior to race day, but don’t worry. You’ll lose that weight – and then some – during the race.

Filed Under: Fitness, Nutrition

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