As a mountain biker, you know that proper nutrition is crucial to performing at your best, but if you’re new to the sport you might not know exactly how, when, and what to eat before and during a mountain bike race.
With a three-day stage race, you need to ensure that you are fuelling your body correctly to stay strong and energized throughout the race.
In this blog post, we’ll outline the perfect nutritional plan for a race like the Sabie Xperience, including sample dinner and breakfast plans and snacks to have during the race.
First, let’s talk about hydration. Hydration is essential to keep your body functioning properly, especially during an intense physical activity like mountain biking. We recommend drinking at least 500ml of water or an electrolyte-rich drink before the race starts each day – Oasis Water and NamedSport are perfect for this!
During the race, make sure to sip water or an electrolyte drink regularly to stay hydrated.
Breakfast is the most important meal of the day, and it’s even more critical during a mountain bike race. You need to ensure that you are fuelling your body with the right nutrients to perform at your best.
Here are three different breakfast plans, one for each race day of the Sabie Xperience:
Day 1: Oatmeal with Namedsport Hydrafit
Oatmeal is an excellent breakfast option for endurance athletes like mountain bikers. It’s high in fibre and complex carbohydrates, which provide sustained energy throughout the day. Add some fruit and a scoop of Namedsport Hydrafit to your oatmeal for added hydration and electrolytes.
Day 2: Scrambled eggs with whole-grain toast
Eggs are a great source of protein, which is essential for muscle recovery and growth. Scramble two eggs and serve with two slices of whole-grain toast. Add some fresh vegetables like spinach or peppers for extra nutrients.
Day 3: Greek yoghurt with granola and berries
Greek yoghurt is high in protein and low in fat, making it an ideal light breakfast option for endurance athletes. Top your yoghurt with some granola and berries for added fibre and antioxidants.
The perfect time to have a snack during a mountain bike race is about 45-60 minutes into the ride. Snacks during a ride should be a quick-release source of energy to replenish depleted glycogen stores.
Snack options to have during the race:
Eating a nutritious dinner the night before each race day is just as important as breakfast and snacks during the race.
It should consist of complex carbohydrates, lean protein, and healthy fats to fuel your body for the next day’s ride.
Day 1: Grilled chicken with sweet potato and green beans
Grilled chicken is an excellent source of lean protein, while sweet potatoes are a complex carbohydrate that will provide sustained energy throughout the next day. Add some green beans or other non-starchy vegetables for extra nutrients and fibre.
Day 2: Quinoa bowl with grilled vegetables and chickpeas
Quinoa is a complete protein and an excellent source of complex carbohydrates. Grill some vegetables like zucchini, bell peppers, and onions and toss them with chickpeas and cooked quinoa for a delicious and nutritious dinner.
Day 3: Salmon with brown rice and steamed broccoli
Salmon is an excellent source of omega-3 fatty acids, which have anti-inflammatory properties and can help reduce muscle soreness. Serve the salmon with brown rice, a complex carbohydrate, and steamed broccoli or other non-starchy vegetables.
Remember to avoid foods high in sugar, salt, or unhealthy fats the night before the race, as they can cause bloating, indigestion, or sluggishness the next day. Stick to whole, nutrient-dense foods to fuel your body for optimal performance.
Quintus Vermeulen, a Sabie local making waves abroad, has given us a look at his go-to breakfast before a big race, with the stamp of approval from Registered Dietitian Alison Hutton (follow her on Instagram for more great meal ideas here).
Quintus has a heavy breakfast consisting of oats with peanut butter and honey, muesli, bacon, and eggs washed down with coffee.
An hour to 30 minutes before the race he’ll have a snack of quick-release carbohydrates in the form of either some kind of cereal like Fruit Loops, Coco Pops, or white bread and jam, with more coffee or an energy drink.
During the race, Quintus relies on energy gels and good race fuel in his water bottle. He aims for a target of 80-120g of carbs per hour to get him to the finish line.
Getting clued up on what to eat to get through a challenging mountain bike race is half the battle. Make the right choices and be sure to implement your nutrition plan during training, this will get your body used to snacking often, as well as give you time to eliminate any meal or snack options your body might not agree with. The Sabie Xperience is just around the corner, from 29 April – 1 May 2023 to be exact, so get your meal plan prepped and start trying out different options to see which suit you best.
If your nutrition is sorted, it will feel like you’re cheating!
Alison Hutton, RD
The Sabie Xperience is an Affordable Stage Race for the whole family. We are proud to boast with the most beautiful and well organised family stage race in the world.
