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CYCLING PERFORMANCE TIPS

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

- CPT mission statement -

Sports Nutritionists Clearfield UT

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 Clearfield, UT.

Dr. Marie Green
(801) 476-8885
5582 South 1750 East
Ogden, UT
Services
Yeast Syndrome, Wellness Training, Weight Management, Substance Abuse, Stress Management, Psychotherapy, Preventive Medicine, Pain Management, Nutrition, Neurofeedback, Mind/Body Medicine, Medical Intuition, Hypnosis/Hypnotherapy, Homeopathy, Healthy Aging, Guided Imagery, Geriatrics, EFT, EMDR, Cognitive Therapy, Coaching, Breathwork, Brain Longevity, Biofeedback, Bach Flower Essences, Aromatherapy, Addiction
Membership Organizations
American Holistic Medical Association

Data Provided By:
Jenny Craig
(866) 622-9370
4141 Riverdale Rd
Ogden, UT
Alternate Phone Number
(866) 622-9370
Services
Weight Loss, Diet Plans

Julianne S Steiner
(801) 387-7900
4403 Harrison Blvd,# 3630
Ogden, UT
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

Tanner Clinic
(801) 773-4840
2121 N 1700 W Ste B
Layton, UT
 
Basics Sports Medicine
(801) 626-8933
3750 Harrison Blvd Weber State
Ogden, UT
 
Corey Sondrup, D.C., PhD.
(801) 476-1752
1117 Country Hills Dr., Suite 2
Odgen, UT
Specialty
Acupressure, Aromatherapy, Chiropractors, Color Therapy, Craniosacral Therapy, Distance Healing, EFT / TFT, EMDR, Energy Healing, Flower Essences, Guided Imagery, Herbology, Homeopathy, Kinesiology, Lymphatic Therapy, Matrix Energetics, Meditation, Metaphysics, Myofascial Release, Nutrition, PSYCH-K, Reflexology, Remote Healing, Sound Therapy, Theta Healing, Wellness Centers, Yuen Method
Associated Hospitals
Optimal Health Dynamics

Amy Cain
(801) 479-4621
4650 Harrison Blvd
Ogden, UT
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

Rina Jordan
(801) 334-3000
1159 12th St
Ogden, UT
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

Aloha Nutrition
(801) 525-6464
1948 Woodland Park Dr
Layton, UT
 
Earth'S Pure Nutrition Inc
(801) 731-3971
PO Box 3825
Ogden, UT
 
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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