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CYCLING PERFORMANCE TIPS

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

- CPT mission statement -

Sports Nutritionists Brighton CO

Sports nutritionists provide access to customized nutritional plans for athletes, such as calorie and nutrient needs assessment, dietary analysis, nutritional strategies, and vitamin and supplement review. They also treat clinical issues such as iron deficiency. Read on to learn more and to find qualified sports nutritionists in Brighton, CO.

Martin Woodbury, CBP,Jane Woodbury, CBP, BSW
(303) 651-3730
Phoenix Wellness Center,8127 Anchor Drive
Longmont, CO
Specialty
Animal Health, Biofeedback, Bioidentical Hormones, Detoxification Foot Bath, Electro-dermal screening, Energy Healing, Flower Essences, Homeopathy, Hyperbaric Oxygen Therapy, Laser Therapy, Life Coaching, Nutrition, Pilates, SpectraVision, Wellness Centers

Gordon Lee Jensen, MD
(303) 831-0345
737 Corona St Apt C
Denver, CO
Specialties
Internal Medicine, Nutrition
Gender
Male
Education
Medical School: Cornell Univ Med Coll, New York Ny 10021
Graduation Year: 1984
Hospital
Hospital: Vanderbilt Med Ctr, Nashville, Tn

Data Provided By:
Lesley Goth
303-217-1822     
10955 Westmoor Drive, Suite 400
Westminster, CO
 
Joy's Nutrition
(303) 321-4433
2866 Colorado Blvd
Denver, CO
Services
Diabetes Education, Nutrition Counseling, Weight Management, Diet Plan, Sports Nutrition, First Consultation, Weight Loss
Hours
Sunday:Closed
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
Saturday:Closed

Sandra W Jefferson
(720) 847-6485
275 S Aspen St,# 89
Aurora, CO
Services
Diabetes Education, Nutrition Counseling, Weight Management, Diet Plan, Sports Nutrition, First Consultation, Weight Loss
Hours
Sunday:Closed
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
Saturday:Closed

People House
(303) 480-5130
3035 W. 25th Ave.
Denver, CO
Specialty
EFT / TFT, EMDR, Energy Healing, Guided Imagery, Herbology, Kinesiology, Life Coaching, Massage Therapy, Meditation, Metaphysics, Neuro-Linguistic Programming, Nutrition, Past Life Regression, Physical / Exercise Therapy, PSYCH-K, Psychotherapy, Somatic Therapy, Spiritual Counseling

Tevara Jeanne Paranto
303-808-8075      
8774 Yates Drive, Suite 350
Westminster, CO
 
Lynn Smith
(303) 448-0808
4586 N 95th St
Lafayette, CO
Services
Diabetes Education, Nutrition Counseling, Weight Management, Diet Plan, Sports Nutrition, First Consultation, Weight Loss
Hours
Sunday:Closed
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
Saturday:Closed

Susan L Mindoro
(720) 536-7670
280 Exempla Cir
Lafayette, CO
Services
Diabetes Education, Nutrition Counseling, Weight Management, Diet Plan, Sports Nutrition, First Consultation, Weight Loss
Hours
Sunday:Closed
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
Saturday:Closed

Jenny Craig
(303) 423-7600
7947 Wadsworth Blvd
Arvada, CO
Alternate Phone Number
(303) 423-7600
Services
Weight Loss, Diet Plans

Data Provided By:

BASICS OF NUTRITION PHYSIOLOGY

1. The Raw Material - Calories in Food

All physical activity requires energy, and that energy is provided by the food we eat. Although we often view the bakery stop after a ride as just a pleasant reward, smart eating is essential to enjoying our riding and, for those in competitive situations, optimal performance.

All foods are composed of three nutritional building blocks - carbohydrates, fats, and protein - plus water and fiber (indigestible and without any food value). Carbohydrates contain 4.1 Calories per gram and are the primary energy source for most cyclists as well as athletes involved in short, maximum performance events. Fats are more important as an energy source for slower, endurance events. Protein , is used in maintaining and repairing cells, and is rarely an energy source for physical activity except in certain unique situations (such as malnutrition).

How much energy is in the food we eat (or what is a Calorie)?

Some foods contain more energy per ounce (or gram) than others. Not only does the fiber content (a filler with little or no Caloric value) of foods vary, the energy contained in equal weights of the pure basic building blocks - carbohydrate, fat, and protein - is not equivalent. In the nutritional literature, the energy content of any food is, by convention, expressed in Calories (note the capital "C") as opposed to the use of calories (small "c") or kilojoules (kj) in the scientific literature. The energy of one nutritional Calorie is equal to a kilocalorie (1000 calories - lower case "c") or 4.18 kilojoules.

Carbohydrates and protein each contain a little more than 4 Calories of energy per gram while a gram of fat has more than double the energy value at 9 Calories per gram.

2. Converting food Calories to power your muscles

Carbohydrate Calories supply the majority of the energy for muscles during vigorous activity. Fats are important for less strenuous, endurance type activities. Proteins are, in general, not an energy source for muscle activity.

Carbohydrate is provided to the muscle cell from 1) food you are eating or 2) stored carbohydrate in the form of glycogen in muscle and liver cells. On a normal diet, while fasting, there is enough stored glycogen to support 2 hours of high level exercise before these reserves are depleted and the bonk occurs. These internal stores can be extended with oral carbohydrate Calories. Thus, using carbohydrate supplements for events expected to last more than 2 hours is s smart strategy to maximize your performance. It is best to begin these carbohydrates at the start of the event as they are much less effective when one is trying to catch up after the bonk has occurred. A well trained cyclist will need slightly more than 1 gram of carbohydrate per minute to sustain maximum performance, and oral supplementation (started at the beginning of the exercise, not after glycogen depletion has occurred, at that rate) should b...

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