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CYCLING PERFORMANCE TIPS

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

- CPT mission statement -

Sports Nutritionists Long Branch NJ

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 Long Branch, NJ.

Dr Martin D. Fried
(732) 682-3425
3200 Sunset Ave
Ocean, NJ
Business
Healthy Days, LLC
Specialties
Nutrition, Pediatric Gastroenterology
Insurance
Insurance Plans Accepted: Horizon, United Health care, Americhoice, Amerihealth, Cigna, Aetna, Blue Cross BLue Shield, Medicare, Oxford, HealthNet, Qualcare, Please check with your insurance company first to see that IDr Martin Fried at 3200 Sunset Ave in Ocean NJ (not a diffe

Doctor Information
Primary Hospital: Jersey Shore University Medical Center, Neptune, NJ 07753
Residency Training: Robert Woork Johnson University Hospital in New Brunswick 1986-1989 (Pediatrics)
Medical School: SUNY Upstate Medical University at Syracuse, 1985
Additional Information
Awards: Charlton Norton Adie American Cancer Society four year college scholarship 1976 Tau Beta Pi- national engineering honor society 1979 Etta Kappa Nu- electrical engineering honor society 1980 American Medical association scholarship in clinical nutri
Languages Spoken: English,French

Data Provided By:
Frank John Vozos, MD
(732) 544-1646
26 Burntmill Cir
Oceanport, NJ
Gender
Male
Education
Medical School: Univ Athens, Fac Med, Sch Of Hlth Sci, Nat'L & Kapodistrian, Athens
Graduation Year: 1974
Hospital
Hospital: Monmouth Med Ctr, Long Branch, Nj

Data Provided By:
Kathleen M Stansfield
(732) 222-4474
279 3rd Ave,# 604
Long Branch, NJ
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

Pure Inventions LLC
(732) 842-5777
64b Grant Pl
Little Silver, NJ
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

Robyn Flipse
(732) 988-2039
804 W Park Ave
Ocean, NJ
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

Judith Ann Volpe, MD
(732) 542-2638
107 Monmouth Rd Ste 104
West Long Branch, NJ
Specialties
Internal Medicine, Nutrition
Gender
Female
Education
Medical School: Umdnj-New Jersey Med Sch, Newark Nj 07103
Graduation Year: 1985

Data Provided By:
Luanne Petrie
(732) 923-6085
300 2nd Ave,# 21
Long Branch, NJ
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 M Zeukas Rd Dietician
(732) 923-4100
103 Parker Rd
West Long Branch, NJ
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

Abunda Life Church
(732) 775-7575
208 3rd Ave
Asbury Park, NJ
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

Michael Glynn
(732) 530-3335
55 White Rd,# 3
Shrewsbury, NJ
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

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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