Bicycling Magazine's Nutrition for Peak Performance

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Eat and Drink for Maximum Energy on the Road or Off

Nutrition ranks as one of the most asked-about topics by Bicycling magazine readers. Now, the magazine's top experts show you how to eat strategically before, during, and after you ride to keep you at your physical peak.

Discover how to...

• Beat the bonk
• Determine if you need supplements
• Choose the right amount of carbos, fat, and protein for you
• Follow five different diets for five different rides
• Determine if sports drinks are worthwhile
• Avoid the top five worst food for cycling
• Control your weight effectively—without losing energy

Table of Contents

INTRODUCTION

PART ONE: ELEMENTAL EATING
Essentials of great nutrition | Good health, good cycling | How food becomes energy | Dietary hits and misses | Beware of the Zone | Special needs for women | 10 ways to improve your diet today

PART TWO: FOOD on the MOVE
Meals of wheels | Fuel for the long haul | Beat the bonk | Countdown to a century | What's in store? | Five diets for five rides | Relief for a queasy stomach | How to control binge eating

PART THREE: WEIGHT CONTROL
The skinny on body fat | Cycling calorie counter | Your perfect weight | Winning tips for losing pounds | Strategies for the holidays | The case for fast riding | An ideal daily diet | Guidelines for vegetarians

PART FOUR: SPECIAL NUTRITION
The wonders of water | Sports drinks | Energy gels | The scoop on sugar | Cyclists and calcium | Alcohol's effect on performance | The creatine controversy | Cancer-fighting foods

GLOSSARY

About the Editor...

Ed Pavelka has been riding bicycles for fun, fitness, and competition since the mid-1970s. His professional writing career includes 20 cycling books. He was Bicycling magazine's executive editor for 10 years and served as the magazine's director of new ventures.

Bicycling Magazine's Nutrition for Peak Performance