Case Study on nutrition

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Climbing Nutritional Peaks
Case Study #10: A Pro Cyclist’s Nutrition Makeover
By: Kim Mueller, MS, RD

Lightheadedness, premature muscle fatigue, digestive woes, and poor recovery times were all nutritional obstacles a professional cyclist needed to overcome as means to take his criterium and time-trial performances to the next level and increase his pro-rank to CAT-I as well as contribute to his cycling team’s climb to the top.

Client Description: Jason, a 23 yo cyclist moving up the professional ranks, initially came to my office complaining of digestive woes, including bloating, as well as lightheadedness and muscle fatigue that were negatively affecting his cycling performance. With training in upwards of 15+ hours a week as well as a physically demanding job as a mechanic, energy levels often waned prior to workouts and recovery times suffered triggering a bit of burn-out and weight gain. Wanting to get back on the right track as his cycling team’s racing season entered full-gear, Jason sought out my professional help.

Nutritional Obstacle #1: Too much protein during training and racing
Inclusion of smaller amounts of protein during training and racing has been shown in research to aid fluid uptake and promote a glycogen sparing effect, thereby helping the athlete maintain better cellular hydration as well as enhance overall muscle endurance. These benefits also extend into recovery as carb/protein drinks, such as low-fat chocolate milk or soy milk, tend to induce a greater rate of muscle glycogen replenishment as compared to a carbohydrate-only drink. However, the motto ‘too much of anything can become a bad thing’ rings true with protein use during training and racing as levels greater than 6 grams per hour during moderate-to-high intensity efforts seem to slow emptying of fuel and fluids into the athlete’s working muscles elevating risk for stomach distress, bloating, muscle cramping, dizziness, and fatigue, all symptoms Jason was experiencing. Not surprising, it was found that Jason was consuming in upwards of 300+ calories per hour with protein levels at times nearing the 20 gram mark with his intake of protein-based bars and carb-protein sports drinks ultimately causing his muscles to fall flat during the later stages of an intense time trial or final laps of a crit due to poor emptying of nutrients into his working cells.

Solution: A customized sports drink containing a blend of 3 carbohydrate sources as well as 3 grams of protein and electrolytes was created through InfinIT Nutrition (www.infinitnutrition.com) as means to support a higher calorie uptake and ultimately help Jason maintain a wattage and power output on the bike conducive to peak performance.
Outcome: Upon cutting back on protein, Jason reported that he no longer was falling flat at the end of his crits and time trials. Furthermore, he was able to keep up better during group training rides.

Nutritional Obstacle #2: Insufficient fluid and electrolyte intake during training and racing
The number one nutritional cause of fatigue and performance decline in athletes generally has nothing to do with calories rather fluids. Even a slight level of dehydration, let’s say 1% (1.5 lbs for a 150 pound athlete), can contribute to a 5% decline in metabolic efficiency. What does this mean for the athlete? Well, for one, the calories being ingested will be left in the stomach rather than being distributed to the working muscles leading to premature muscle fatigue as well as uncomfortable side stitches, nausea, vomiting, and diarrhea. Furthermore, fluids ingested will collect in the belly until a proper concentration is achieved for optimal digestion and absorption leading to a shortage of fluid being directed to working muscles, often triggering debilitating muscle cramps. Even so, three out of four athletes train and/or race in a ‘dehydrated’ state, compromising their ability to hit a true peak. Therefore, it is essential to monitor sweat rate during training and racing as means to develop a fluid and electrolyte intake plan that will ensure optimal muscle hydration and performance.

To determine sweat rate, pre and post workout weights (preferably naked) should be measured as well as fluid ingested during the workout. Every pound lost during a workout is equivalent to ~16 ounces of fluid and 200-500 mg sodium needed to ensure optimal muscle hydration. Note that sweat rates vary based on intensity, weather conditions, fitness level, and altitude so athletes are encouraged to keep a ‘hydration’ journal as means to understand how their sweat rate and consequent fluid and electrolyte needs change so they are prepared on race day. The goal is to minimize fluid losses to no more than 2% of total body mass.

Solution: Jason maintained a hydration journal that helped discover his inadequate fluid intake which at one point caused him to drop 6% of his body mass and what research shows is equivalent to a ~30% decline in overall performance. With a sweat rate nearing 2 liters/hour and consequent sodium needs in the 825-2000 mg range in heat, Jason was often falling short causing his calories to sit in his gut and his muscles to fatigue.

Outcome: Upon increasing his fluid and sodium intake, there was a noticeable decline in Jason’s effort even as wattage and power output increased. Furthermore, energy levels improved which helped his training and lead to a 5 lb increase in muscle and 2 lb decrease in fat (1.2% drop in body composition) over 8 weeks. Way to go Jason! Good luck this racing season! J

Want more tips to help improve your fitness performance?
Kimberly Mueller, MS, RD,
founder and owner of Fuel Factor Nutrition, is a Registered Sports Dietitian and competitive athlete who provides nutrition coaching, race-nutrition guidance, and customized meal planning to athletes worldwide. More information on Kim’s services can be found at www.Fuel-Factor.com. Kim can be reached at kim@Fuel-Factor.com .