ATP Performance Cycle Coaching

🚴‍♂️1. General Daily Nutrition Overview

• Energy Intake: Ensure total daily caloric intake meets training demands to support performance and recovery. Use resting metabolic rate + training load as a base.
• Macronutrient Distribution:
  • Carbohydrates: 5–8 g/kg body weight/day (Burke et al., 2011)
  • Protein: 1.6–2.2 g/kg body weight/day (Morton et al., 2018)
  • Fat: Balance remainder (~20–35% of total kcal), emphasising unsaturated fats.

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🍞2. Carbohydrate Guidelines

Before Training

• <60 min low intensity: Optional, light snack if needed.
• 60–120 min or high intensity: 1–3 g/kg body weight 2–3 hours before (Jeukendrup, 2014).
  • Examples:
    • Sports nutrition: Energy bar + banana
    • Real food: Porridge with honey and fruit, rice cakes

During Training

• <60 min: Water or electrolyte drink may suffice
• 60–150 min moderate–high intensity: 30–60 g CHO/hour
• >2.5 hours: Up to 90 g CHO/hour (multiple transportable carbohydrates like glucose + fructose in 2:1 ratio) (Jeukendrup, 2010)
• Longer duration higher intensity: 100-120+g CHO/hour (1:1 ratio fructose + glucose). This is extremely high CHO fuelling and does require gut training to tolerate and utilise the CHO effectively.
  • Examples:
    • Sports nutrition: Energy gels, drink mixes (Maurten, SIS Beta Fuel)
    • Real food: Banana, dates, homemade rice cakes, jam sandwiches

After Training

• <8 hours between sessions: Rapid glycogen resynthesis is crucial.
• Consume 1.0–1.2 g/kg/hour for the first 4 hours (Burke et al., 2011).
• Combine with protein (see below) for enhanced recovery.

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💪3. Protein for Recovery

• After Training: 20–40 g high-quality protein within 30–60 minutes post-exercise (Moore et al., 2009; Witard et al., 2014)
  • Examples:
    • Sports nutrition: Recovery shakes (e.g., whey protein), protein bars
    • Real food: Chicken sandwich, eggs on toast, yogurt with granola
• Daily Distribution: Spread protein evenly across 3–5 meals/snacks for optimal muscle protein synthesis.

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🧂4. Hydration and Electrolytes

• Before: Begin well-hydrated; monitor urine color.
• During: 500–1000 ml/hr depending on sweat rate; include sodium (~300–600 mg/L) for sessions >60 min.
• After: Replace ~150% of fluid lost (calculated by pre-/post-ride body weight)

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🫐5. Micronutrient Considerations

• Iron: Important for oxygen transport and energy production. Maintain adequate intake through lean meats, legumes, and fortified grains.
• Vitamin D and Calcium: Essential for bone health and muscle function. Ensure regular sun exposure and consume dairy or fortified alternatives.
• Magnesium: Supports muscle contraction, energy metabolism, and recovery. Found in nuts, seeds, whole grains, and leafy greens.
• Zinc: Important for immune function and repair. Include sources such as seafood, meat, and legumes.
• B Vitamins: Key for energy metabolism. Found in whole grains, meat, eggs, and dairy.
• Antioxidants (Vitamin C, E, Selenium): Help reduce exercise-induced oxidative stress. Emphasize colorful fruits, vegetables, nuts, and seeds.

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🥘6. Practical Fueling Strategies

Timing	Sports Nutrition	Real Food Options
Pre-Ride	Energy bar, carb drink	Porridge + fruit, peanut butter toast
During Ride	Gels, isotonic drinks	Bananas, rice cakes, jam wraps
Post-Ride	Recovery shake (CHO + protein)	Chocolate milk, chicken wrap, eggs + toast
Snacks	Protein bar	Greek yogurt + fruit, hummus + pita

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🧬 7. Carbohydrate Needs, Men and Women:

• Fundamental guidance (e.g., 5–8 g/kg/day) is similar for men and women relative to body weight and training volume/intensity.
• However, women may oxidize more fat and less carbohydrate during endurance exercise, especially in the luteal phase of the menstrual cycle (Sims & Heather, 2015).
  • ➤ Practical tip for women: Ensure sufficient carb intake around high-intensity sessions, even if daily needs feel lower.

Reference:

• Tarnopolsky, M. A. (2008). Sex differences in exercise metabolism and the role of 17-beta estradiol. Medicine and Science in Sports and Exercise, 40(4), 648–654.

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🥩 8. Protein Needs:

• Similar recommendations: 1.6–2.2 g/kg/day works well for both sexes.
• However, due to generally lower absolute muscle mass, women may benefit from even distribution of smaller protein doses throughout the day.
• Women tend to oxidize less leucine and have lower MPS (muscle protein synthesis) signals in response to feeding, especially with age (Moore et al., 2015).

Practical tips:

• Aim for 20–30 g high-quality protein per meal/snack.
• Include leucine-rich sources (e.g., dairy, eggs, whey, soy).

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🌡️ 9. Hormonal Considerations in Women:

Women’s menstrual cycle phases impact fuel utilization, hydration, and recovery:

• Follicular phase (days 1–14): Slightly better carb tolerance, recovery.
• Luteal phase (days 15–28): Higher core temperature, sodium loss, possible GI distress, and slightly greater protein breakdown.

Practical strategies:

• Slightly increase protein (~2.0–2.2 g/kg) and focus on hydration in the luteal phase.
• Include anti-inflammatory foods (e.g., omega-3s, berries) for cramping or PMS symptoms.

Reference: Sims, S. T., & Heather, A. K. (2015). Myths and Methodologies: Reducing scientific design ambiguity in studies comparing sexes and/or menstrual cycle phases. Experimental Physiology, 100(12), 1451–1459.

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🥗 10. Micronutrient Considerations for Women

Women are more likely to be deficient in:

• Iron (especially athletes with heavy menstruation) — critical for endurance performance
• Calcium and Vitamin D — especially in low energy availability (LEA) or RED-S risk

📌 Ensure:

• Iron-rich foods (meat, lentils, spinach + vitamin C)
• Bone-supportive nutrients (dairy, fortified plant milks, supplements if needed)

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✅ 11: Key Adjustments for Women Athletes

Area	Men & Women (Same)	Women-Specific Adjustments
Carb needs	5–8 g/kg/day	May need less daily, but same/peri-workout for HIIT
Protein	1.6–2.2 g/kg/day	Spread across meals; increase in luteal phase
Recovery	20–40 g protein + CHO	Same; prioritize after hard sessions
Micronutrients	Balanced diet	Watch iron, vitamin D, calcium
Hormonal phases	N/A	Adjust hydration, salt, anti-inflammatory foods

As a little bonus, we’ve included a Standard Nutrition Calculator that everyone can use. Our Advanced Nutrition Calculator is Coached rider access only for those on our Elite Plan or above. Get in touch if you’d like to find out more about that!

Disclaimer*: All these recommendations are based on peer reviewed research and scientific literature that involves rigorous testing on individuals of varying athletic ability. These results are estimates, and any large changes to nutrition or hydration should be considered in the context of your known medical history. If you have any concerns or queries, it is recommended that you speak with a medical professional before undertaking any large scale changes to your nutrition or hydration.

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References (Scientific Literature)

1. Jeukendrup, A. E. (2010). Carbohydrate and exercise performance: the role of multiple transportable carbohydrates. Current Opinion in Clinical Nutrition and Metabolic Care, 13(4), 452–457. 
2. Burke, L. M., et al. (2011). Carbohydrates for training and competition. Journal of Sports Sciences, 29(sup1), S17–S27. 
3. Moore, D. R., et al. (2009). Protein ingestion to stimulate myofibrillar protein synthesis requires greater relative protein intakes in healthy older versus younger men. The Journal of Gerontology: Series A, 64(6), 618–624.
4. Witard, O. C., et al. (2014). Myofibrillar muscle protein synthesis rates subsequent to a meal in response to increasing doses of whey protein at rest and after resistance exercise. American Journal of Clinical Nutrition, 99(1), 86–95. 
5. Morton, R. W., et al. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training–induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine, 52(6), 376–384.
6. Tarnopolsky, M. A. (2008). Sex differences in exercise metabolism and the role of 17-beta estradiol. Medicine and Science in Sports and Exercise, 40(4), 648–654.
7. Sims, S. T., & Heather, A. K. (2015). Myths and Methodologies: Reducing scientific design ambiguity in studies comparing sexes and/or menstrual cycle phases. Experimental Physiology, 100(12), 1451–1459.