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"Knowledge is the key to improving your cycling performance."

- CPT mission statement -

Dietitian for Cyclists Randallstown MD

Local resource for dietitians for cyclists in Randallstown. Includes detailed information on local businesses that provide access to nutrition tips for cyclists and competitive athletes like carbohydrate training diets, daily protein requirement information, carbohydrate loading programs, and information on overall fluid balance as well as advice and content on nutritional training programs and maintaining energy stores.

Preventive Nutrition Services
(410) 764-8343
6711 Park Heights Ave Clubhouse #L-3
Baltimore, MD
Diet(ician) / weightloss

Data Provided By:
Arlene Swantko, LD, RD
(410) 302-2187
9199 Reisterstown RdSuite 203B
Owings Mills, MD
Jay H Green, MS, RD
(301) 504-8033
2029 Northurst Way
South Catonsville, MD
Anders E Grant, RD
(410) 833-8566
PO Box 1390
Owings Mills, MD
Judith Gordon, LDN, RD
(410) 731-0512
Home Office/Web Consulting221 Rittersea Ct
Owings Mills, MD
Joan R Todd, LDN, RD
(410) 701-4332
Northwest Hospital5401 Old Court Road
Randallstown, MD
Arlene Dalcin, RD
(443) 829-5454
25 Byway Road
Owings Mills, MD
Cynthia L Moore, CDE, MS, RD
(410) 719-7130
On Demand Nutrition Services312 Ingleside Ave., #1
Baltimore, MD
Ellen K Karlin, LDN, MS, RD
(410) 979-7165
6 Park Center CtSuite 204
Owings Mills, MD
Dimensional Health Care Assoc
(410) 654-1010
10811 Red Run Blvd,# 110
Owings Mills, MD
Diabetes Education, Nutrition Counseling, Weight Management, Diet Plan, Sports Nutrition, First Consultation, Weight Loss
Monday:9:00 AM - 5:00 PM
Tuesday:9:00 AM - 5:00 PM
Wednesday:9:00 AM - 5:00 PM
Thursday:9:00 AM - 5:00 PM
Friday:9:00 AM - 5:00 PM

Data Provided By:



The following basic nutrition plan for the competitive athlete is based on an understnding of the principles of the physiology of nutrition covered elsewhere.

To review, the most important of these concepts include:

  • a high carbohydrate training diet is a must to maximize your internal (liver and muscle) glycogen stores.
  • there may be a slight increase in daily protein requirements, with training, but replacement needs can be met with 1 gram protein/kg body wt/day.
  • When training regularly, or riding multiday, endurance events, Caloric expenditures need to be consciously replaced to counteract the appetite suppression that follows from long hours of training.
  • a 3 day, pre event, carbohydrate loading program gives you an edge in maximizing muscle/liver glycogen storage.
  • a 4 hour pre event meal should be utilized to top off glycogen stores.
  • some riders experience intestinal distress or symptoms of hypoglycemia if they eat in the 2 to 4 hours immediately before an event.
  • Calories must be taken during an event of greater than 2 hours duration to avoid depleting your internal energy (glycogen) stores. Solid foods may offer some advantages in longer events, ridden at slower paces, but in high exertion (> 70 - 80 % VO2max) liquid supplements minimize problems from delayed gastric emptying.
  • be particularly sensitive to your overall fluid balance (loss vs replacement) as the risks of OVERHYDRATION as well as DEHYDRATION increase with longer events. The best strategy is to weigh yourself regularly during training as well as after/during longer events.
  • salt replacement beyond that in a normal diet (ie commercially available sports drinks) is necessary only under extreme conditions or in events lasting 8 to 10 hours or more .


    The following comments are intended for maximizing glycogen stores for competitive events and long distance recreational rides. They are NOT meant as a general prescription for 1 to 2 hour weekend outings. Specific recommendations based on type of ride can be found elsewhere.

    First, let's review a few tips that can be of benefit in a nutritional training program.

    • Practice eating while cycling - your stomach needs to get used to handling food while exercising. You cannot "train" your digestive system to get bigger or stronger, but you can define your own limitations and personal digestive quirks before the day of the big ride.
    • Don't switch foods on ride day - stay with the on the bike foods you are use to eating.
    • Make it simple for your digestive system - use processed breads rather than whole grains, liquids rather than solids, cooked vegetables instead of raw ones, and minimze fat.
    • Don't fill up before the finish - anything you eat in the last 30 minutes will probably still be in your stomach, and if you sprint at the end, it increases the incidence of nausea and vomiting.
    • Train more - the best way to improve digesti...

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