Treat food for cyclists

We all like treat foods, but do you think about your consumption of these and how it may affect your performance? By Sarah Burkhart Nutrionalist.

A balanced diet can include an occasional chocolate treat

We all know (and like) the treat foods, chocolates, lollies, cakes, slices, potato chips but do you think about your consumption of these and how it may affect your performance?

A balanced diet is just that – BALANCED! There is no reason why you can't enjoy having these things in your diet but it's getting it balanced which is the key to a healthy lifestyle and optimal performance.

There are issues with treat foods for athletes:

1.  Treat foods are generally high in fat. Excess fat will be stored as body fat if you don't burn it off. Overeating treats can contribute to unwanted weight gain – potentially slowing you down on the hills!

2.  Treat foods generally don't contain many nutrients (I know you are saying but dark chocolate has antioxidants!) so they contribute energy without much goodness. 

When you are an athlete you need nutrients including vitamins and minerals so it makes sense to eat nutrient rich foods as often as you can.  Vitamins and minerals play many roles in performance including the B vitamins in energy production and iron in oxygen transport around the body.

3.  Including treat foods can displace healthier options. If you are filling up on cakes, high fat muffins, and soft drinks you won't be able to fit as much fruit, veges, wholegrains and water in.

So how many treats a week can you have?

It is a personal issue but if you don't have any weight issues you can probably get away with 3 – 4 treats a week assuming you have a small portion size.

If you are watching your weight you are best to stick to 1 – 2 treats a week. Best of all would be none but you need to enjoy these foods – if you completely restrict treat foods, chances are you'll end up wanting it so much more, give in and eat too much of it!

Remembering your portion size is important if you are having a treat – you can use the following as examples of treat portions:

• 2 small chocolate biscuits
• 4 – 5 square of chocolate
• 5 jelly snakes or 15 jelly beans
• 1 small slice of cake (about the thickness of 2 fingers across when you look down at it)
• ½ a typical slice size
• 2 cupped handfuls of potato chips

Remember to enjoy your treats when you have them but don't go over board!

December, 09

More articles on nutrition for cyclists  ....

 

About Sarah Burkhart....

Sarah is a Sports Nutritionist who is known for her practical and realistic approach to improving performance and getting results with athletes from recreational to elite international level. She has a BSc majoring in Human Nutrition and Physiology, and has just completed a MSc in Human Nutrition. 

She is a SESNZ Sports Nutrition Practitioner, the Sports Nutritionist for the Massey University Academy of Sport and a guest lecturer for Massey University. Sarah works in private practice providing services in the Wellington, Manawatu, Wairarapa and Taranaki areas in person, and New Zealand wide through her online consulting plans.

 

Sarah is also a keen road cyclist in her spare time. You can find out more at www.sportsnutritionist.co.nz or email her at This e-mail address is being protected from spambots. You need JavaScript enabled to view it

 

 

 

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