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Cycling nutrition just before the race

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With the waiting ration we are going to indicate that food ration that is ingested between the last meal and the start of the race.

This food intake is beneficial for a variety of reasons.

The stress caused by waiting for the start has a hypoglycemic effect that must be fought with an appropriate introduction of glycides, furthermore, the hypoglycemic risk is fought in the first 35-40 minutes of the race and the possible feeling of hunger at the moment of departure.

Food ingestion should take place about 30-40 minutes before the race and should basically consist of a liquid meal consisting of minerals and carbohydrates. In practice I recommend a drink composed of maltodextrin (i.e. slow-release carbohydrates) and fructose with a concentration that should not exceed 6%.

A small amount of solid foods such as energy bars can be added to this liquid meal, making sure to choose from those that have a low value of lipids and proteins and with easily assimilable glycides. Also in this case it is necessary to have the foresight to calmly experiment with one's own food ration and adapt it to one's needs.

 

N.B .: the photo is purely indicative

 

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