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CYCLING PERFORMANCE TIPS

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

- CPT mission statement -

Sports Nutritionists Savage MN

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 Savage, MN.

Newbridge Clinic
(612) 730-2237
8200 Humboldt Avenue, South
Bloomington, MN
Services
Supplements, Pediatrics, Other, Nutrition, Functional Medicine
Membership Organizations
American Holistic Medical Association

Data Provided By:
Tom Nikkola
17349 Goldenrod Avenue
Lakeville, MN
Services
Sports Nutrition
Membership Organizations
International Society of Sports Nutrition

Data Provided By:
Healing Through The Heart
(612) 740-6777
4317 Upton Avenue South, Suite B
Minneapolis, MN
Services
Women's Health, Wellness Training, Stress Management, Spiritual Attunement, Psychotherapy, Psychosomatic Medicine, Nutrition, Mind/Body Medicine, Meditation, Guided Imagery, Family Practice, Energy Medicine, EFT, EMDR, Dreamwork Therapy, Cognitive Therapy, Coaching, Breathwork, Brain Longevity
Membership Organizations
American Holistic Medical Association

Data Provided By:
Nutritional Weight & Wellness, Inc.
(651) 699-3438
708 Cleveland Ave S
Saint Paul, MN
 
Allina Center for Health Care Innovation
(612) 863-6274
800 East 28th Street
Minneapolis, MN
Services
Supplements, Orthomolecular Medicine, Oncology, Nutrition, Mind/Body Medicine, Metabolic Medicine, Internal Medicine, Gastroenterology, Functional Medicine
Membership Organizations
American Holistic Medical Association

Data Provided By:
Midwest Wellness Center Inc.
(952) 942-9303
10562 France Avenue South
Bloomington, MN
Services
Yeast Syndrome, Women's Health, Pediatrics, Nutrition, Geriatrics, Family Practice, Chelation Therapy
Membership Organizations
American Holistic Medical Association

Data Provided By:
3 Bears Chiropractic
(612) 823-0555
321 West 48th Street
Minneapolis, MN
Services
Wellness Training, Stress Management, Nutrition, Massage Therapy, General Practice, Family Practice, CranioSacral Therapy
Membership Organizations
American Holistic Medical Association

Data Provided By:
Dr. Bruce Boraas
(612) 825-3070
3728 Nicollet Ave.
St. Paul, MN
Specialty
Acupressure, Blood Chemistry Analysis, Energy Healing, Herbology, Homeopathy, Iridology, Jin Shin Jyutsu, Naturopathy, Nutrition, Reflexology, Sclerology, Wellness Centers
Associated Hospitals
Center for Natural Healing

Nutritional Weight & Wellness, Inc.
(651) 699-3438
708 Cleveland Ave S
Saint Paul, MN
 
Partners in Healing of Minneapolis
(763) 546-5797
10201 Wayzata Boulevard, Suite 350
Minnetonka, MN
Services
Wellness Training, Spiritual Attunement, Qi Gong, Preventive Medicine, Osteopathic/Manipulation, Nutrition, Movement Therapy, Mind/Body Medicine, Men's Health, Family Practice, Energy Medicine
Membership Organizations
American Holistic Medical Association

Data Provided By:
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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Local Events

UST Executive Conference on the Future of Health Care
Dates: 11/5/2020 – 11/5/2020
Location:
University of St.Thomas Saint Paul
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