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CYCLING PERFORMANCE TIPS

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

- CPT mission statement -

Sports Nutritionists Rolling Meadows IL

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 Rolling Meadows, IL.

Francis Mark Carter, MD
(708) 397-5836
8 Bridgton On Asbury
Rolling Meadows, IL
Specialties
Internal Medicine, Nutrition
Gender
Male
Education
Medical School: Charing Cross And Westminster Med Sch, London (352-07 Pr 01/71)
Graduation Year: 1969

Data Provided By:
Apple A Day Clinic
(847) 577-4455
304 E Rand Road
Arlington Heights, IL
 
Taryn DeCicco
(847) 577-4455
304 East Rand
Arlington Hts, IL
Company
Apple-A-Day Clinic, SC
Industry
Acupuncturist, Naturopathic Doctor (ND), Nutritionist
Specialties & Therapies
Specialties : Gastritis, Gastrointestinal Concerns, GERD, Heartburn, Irritable Bowel Syndrome

Therapies : Acupressure, Acupuncture, Cupping, Energy Medicine, Herbal Medicine, Mega-Vitamin Therapy, Moxibustion, Natural Hormone Replacement, Nutritional Counseling
Insurance
Call to Inquire
Professional Affiliations
Accreditation Commission for Acupuncture and Oriental Medicine, Acupuncture and Oriental Medicine Alliance, Healing Music Organization

Data Provided By:
Nutrition & Health Consultants, Ltd.
(847) 272-8500
900 Skokie Blvd
Northbrook, IL
 
Nutrition & Health Consultants, Ltd.
(847) 272-8500
900 Skokie Blvd
Northbrook, IL
 
WomanCare, P.C.
(847) 221-4700
355 West Northwest Highway
Palatine, IL
Services
Weight Management, Nutrition, Mind/Body Medicine, Massage Therapy, Herbal Medicine, Gynecology, Functional Medicine, Energy Medicine, Bio-identical HRT, Biofeedback, Aromatherapy
Membership Organizations
American Holistic Medical Association

Data Provided By:
Apple A Day Clinic
(847) 577-4455
304 E Rand Road
Arlington Heights, IL
 
Gregg Gerstin
(847) 564-9500
300 Skokie Blvd
Northbrook, IL
Company
Align Wellness Center
Industry
Chiropractor, Massage Practitioner, Nutritionist
Insurance
Aetna, Blue Cross / Blue Shield, Medicare

Data Provided By:
Douglas Duncan Rodriguez, MD
(847) 291-3884
100 Bucknel Ct
Glenview, IL
Specialties
Internal Medicine, Nutrition
Gender
Male
Languages
Spanish
Education
Medical School: Inst Sup De Cien Med De La Habana, La Habana, Cuba
Graduation Year: 1946

Data Provided By:
North Shore Wellness Services, Ltd.
(847) 205-0371
3000 Dundee Rd Ste 411
Northbrook, IL
 
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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