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If you're looking for success on the bike what you eat is at the core of all you do. You are what you eat--and if you're on the bike for long periods and expecting results then your diet is even more crucial. Get it wrong and you can feel sluggish and below par--but eat right and all the training and preparation is worth it. Nigel Mitchell is at the pinnacle of delivering cutting edge nutrition, and has demonstrated this at the elite level of cycling. Now Nigel lifts the lid on his nutritional secrets and the knowledge and experience gained from working with top riders at the highest levels of cycling--to give you the tools to get the most from your diet to fuel your cycling and gain a performance advantage. This accessible and practical toolkit features crucial rules and recipes, and captures Nigel's no-nonsense and non-faddy approach to a subject that's often shrouded in mystery and pseudo-science. Real rider anecdotes and case studies will be used throughout the book.
Nigel Mitchell has over 25 years of clinical and elite sport nutrition experience. He is a world renowned expert in performance nutrition, having worked with elite athletes across a spectrum of sports. He has provided the nutritional support to Olympic Gold medalists, World Champions and Tour de France Winners. Previously attached to Team Sky, Nigel is currently working for Cannondale, Everton and British Swimming.
Introduction 1. The nuts and bolts of nutrition 2. Gut health: working from the inside out 3. Optimal hydration 4. The day before 5. Breakfast 6. Eating on the bike 7. Recovery 8. Weight management 9. Supplements 10. Special diets and nutritional needs 11. Nutritional timelines Appendix 1: Urine colour chart Appendix 2: Carbohydrate exchange list ready reckoner Appendix 3: Reading reckoner of protein foods Appendix 4: Conversion chart for common measurements Acknowledgements Index
