39. WHAT SHOULD I EAT BEFORE AND DURING TRAINING SESSIONS? WITH JEFF ROTHSCHILD PhD

Photo by Ken Su on Unsplash

Hi there!

Sports nutrition is a very hot topic right now in the worldwide cycling performance community. So, I asked Jeff Rothschild PhD to write a practical guide for Knowledgeiswatt about optimal nutrition before and during training sessions. I had the pleasure of meeting Jeff during the last year of my PhD at Auckland University of Technology, New Zealand. Jeff works as Performance Nutritionist at High Performance Sport New Zealand and is a Research Associate at the Sports Performance Research Institute New Zealand. He is an expert on nutrition and sports endurance performance. You can find Jeff and the many interesting things he is working on his website (link).

Auckland University of Technology and High Sport Performance New Zealand Campus.

Enjoy the read and ask us any questions in the comments!

Gabriele Gallo, PhD in Exercise and Sport Sciences

Founder of Knowledgeiswatt

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Jeff giving one of his presentations at a scientific congress.

Pre- and intra-training nutrition can impact physiological adaptations and performance in cyclists. The nutrients consumed before and during exercise affect energy availability, metabolic responses, and recovery processes—key factors in achieving your training goals.

The duration and intensity of the workout are primary factors that determine the training stimulus. Pre- and intra-workout nutrition choices interact with this process by controlling energy balance and carbohydrate availability, which in turn affect fat oxidation, glycogen (carbohydrate stored in the body) usage, and metabolic signalling for training adaptations. 

How then, should you eat before and during training?

As an astute reader of Knowledgeiswatt, you would know that there is likely to be some important context to be aware of.

The following sections will add some context and suggestions around the different types of training sessions. Keep in mind the suggestions are meant to be general, and what works best for you may vary.

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PRE AND DURING TRAINING NUTRITION IN PRACTICE

Cyclists should adjust their nutrition based on three factors:

1. Session's intensity

2. Session’s duration

3. Specific training goals—which can include: maximizing performance during the workout and/or promoting adaptations.

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1. Low-Intensity, Short-Duration (< 90 min) Sessions