คุณเคยเห็นหุ่นนักปั่นอาชีพเป็นแบบนักกล้ามบ้างมั้ยครับ? (ยกเว้น Chris Hoy) นั่นก็เป็นเพราะว่าหุ่นแบบนักกล้ามนั้นไม่มีความแอโร่วไดนามิค หรือไม่ลู่ลมนั่นเอง ซึ่งอาจทำให้สูญเสีย Power ถึง 20 วัตต์ หรือ ประมาณ 1 กิโลเมตร/ชั่วโมง! ยิ่งไปกว่านั้นการที่มีร่างกายช่วงบนที่เต็มไปด้วยกล้ามเนื้อ จะลดอัตราส่วนของพลังปั่นต่อน้ำหนัก (กก.) (Power to Weight/kg Ratio) และทำให้การปั่นขึ้นเขาของคุณเต็มไปด้วยความยากลำบาก

นักปั่นชาวไทยส่วนใหญ่มีความเข้าใจผิดๆ ว่าการมีกล้ามเนื้อมากๆ จะช่วยเพิ่มพลังในการปั่น จึงมักที่จะบริโภคผลิตภัณฑ์จำพวกเวย์โปรตีน (Whey Protein) มากจนเกินไป ซึ่งความเป็นจริงแล้วอาจจะเป็นการเสียเงินอย่างเปล่าประโยชน์และทำให้คุณอ้วนอีกด้วย! (พลังในการปั่นของคุณไม่ได้ขึ้นอยู่กับขนาดของกล้ามเนื้อ แต่เป็นการฝึกซ้อมร่างกายของคุณให้มีกระบวนการหลั่งแลคติกและนำไปใช้ได้อย่างมีประสิทธิภาพมากขึ้นในจุด Tempo และ FTP ต่างหาก)

  

โดยเฉลี่ยแล้วต่อการรับประทานเวย์โปรตีน 1 ครั้ง 100 กรัม จะประกอบไปด้วยโปรตีนประมาณ 90 กรัม โดยส่วนใหญ่แล้วนักปั่นที่มีน้ำหนักตัว 65 กิโลกรัม ร่างกายจะต้องการโปรตีนเพียง 100 กรัม ต่อวันเท่านั้น (ดูตารางข้างล่างประกอบ) เท่ากับว่าถ้าเรารับประทานเวย์โปรตีน 200 กรัม ต่อวัน สิ่งที่เกิดขึ้นคือ

  1. คุณจะอ้วน เพราะโปรตีนส่วนเกินจะถูกเก็บกลายเป็นไขมัน!? โปรตีน 1 กรัม มี 4 แคลอรี่ ดังนั้นถ้าคุณรับประทานเวย์โปรตีน 2 แก้ว ต่อวัน หมายถึง 90 x 2 x 4 = 720 แคลอรี่ส่วนเกิน ที่จะสะสมเป็นไขมันในร่างกายคุณทุกวัน
  2. การที่ร่างกายรับโปรตีนส่วนเกินมากเป็นระยะเวลานานๆ จะทำให้ตับของคุณทำงานหนักและผลิตสารพิษออกมา
  3. โปรตีนส่วนเกินทำให้คุณปวดปัสสาวะบ่อย ซึ่งอาจจะทำให้คุณสูญเสียภาวะสมดุลย์ของน้ำในร่างกาย

การที่จะมีร่างกายที่ลีน ปราศจากไขมันนั้น สำคัญยิ่งคือคุณต้องมีภาวะทางโภชณาการที่สมดุลย์ ตารางด้านล่างแสดงโภชนาการประจำวัน ปริมาณโปรตีน ไขมัน และคาร์โบไฮเดรต ที่เหมาะสมกับนักปั่น

คำนวณจากนักกีฬาที่มีน้ำหนัก 65 กิโลกรัม ที่ซ้อมปั่นประมาณ 6-12 ชั่วโมง ในช่วงการซ้อมของโซน 2, 3,4

อาหาร ปริมาณ โปรตีน (กรัม) ไขมัน (กรัม) คาร์โบไฮเดรต (กรัม)  
ข้าวกล้อง 1 ถ้วย 5 2 46
ไข่ลวก 2 14 14 2
ไก่อบ 1 ถ้วย 38 6 0
นม ½ แก้ว 4 1 6
ปลาแซลมอน 1 ถ้วย 17 5 0
โยเกิร์ตไขมันต่ำ 1 13 4 17
มูสลี่ Muesli 1.5 ถ้วย 8 5 25
กล้วย 2 4 0 68
มะม่วง 2 2 2 70
ส้ม 2 2 0 30
เม็ดมะม่วงหิมพานต์ 1 ถ้วย 10 24 18
ปริมาณทั้งหมด 117 63 282
ปริมาณที่แนะนำสำหรับนักกีฬาน้ำหนัก 65 กก. 91 58 325

 

และสำหรับวันที่คุณต้องแข่งขัน คุณต้องการอาหารมื้อที่พิเศษกว่าปกติเพื่อรองรับการปั่นที่ยาวนาน คำแนะนำสำหรับมื้ออาหารก่อนการแข่งขัน (ควรรับประทาน 2-3 ชั่วโมง ก่อนเริ่มแข่งขัน)

ข้าวและไข่ สูตรพิเศษของโค้ชเจเจ

  • ข้าวขาว 4 ถ้วย
  • ไข่ 4 ฟอง
  • เกลือ 1 ช้อนชา
  • ซอสถั่วเหลือง (โซเดียมต่ำ) เพื่อรสชาติที่ดียิ่งขึ้น
  • เมล็ดงาดำ
  • (คุณสามารถปรุงแต่งรสชาติได้ตามความชอบ แต่งดเว้นพวกพริกหรือส่วนผสมที่เผ็ด หรือน้ำมันเยอะ)

 

วิธีทำ

  1. หุงข้าวด้วยหม้อหุงข้าว
  2. ตีไข่และทำให้สุก
  3. ผสมไข่และข้าวเข้าด้วยกันเติมด้วยซอสปรุงรสในชามใหญ่

ต่อหนึ่งหน่วยบริโภคประกอบไปด้วย

430 แคลอรี่

โปรตีน 18 กรัม

คาร์โบไฮเดรต 88 กรัม

ไขมัน 2 กรัม

โซเดียม 1473 กรัม

การวางแผนมื้อสำคัญก่อนการแข่งที่เหมาะสมจะช่วยเพิ่มประสิทธิภาพในการปั่นของคุณให้ดีขึ้นอย่างแน่นอน วัตถุดิบและส่วนประกอบสามารถหาได้อย่างง่ายดายในประเทศไทย แต่คุณต้องมั่นใจว่าคุณเลือกผลิตภัณฑ์ที่มีคุณภาพ ที่ผ่านกระบวนการการผลิตที่ได้มาตรฐาน จึงจะสามารถมอบโภชนการที่ดีที่สุดให้กับคุณเพื่อประสิทธิภาพการปั่นสูงสุด

 

ขอบคุณผลิตภัณฑ์อาหาร CP’s food Sustainability

http://www.cpfworldwide.com/th/sustainability

 

 

 

 

 

Eat right and get Lean

Have you ever seen a professional cyclist with a body like a bodybuilder? No (Except Chris Hoy) that’s because a  body-builder’s body is not aero and  probably loses 20 watts/1 km/hr! PLUS any excess upper body muscle mass will decrease your power to weight watts/Kg ratio, making it harder to climb those hills.

Many Thai cyclists misunderstand and think big muscle means big power and frequently consume way too much whey protein; which means you are probably wasting your money and actually making yourself fat. ( It’s not muscle size that is important, but how efficient your body is at processing lactate at tempo and FTP)

One typical 100g serving of Whey protein contains approx 90g of protein. The average Thai cyclist who weighs 65kg only requires 100g of protein daily. (see table below). So what happens if I have 200g of protein a day? Well the bad news it can:-

  1. Make you fat, excess protein is actually stored as fat, oops. 1g of protein contains 4 calories, so if you are having 2 whey protein drinks a day that’s 90 x 2 x 4= 720 excess calories stored as fat daily!!!
  2. Long term excess protein can overwork the liver and produce damaging toxins
  3. Excess protein can cause excess peeing, so you may end up permanently dehydrated

 

Getting lean means making sure your daily nutrition is balanced, the table below shows how much a typical cyclist requires daily in Protein, fat and carbs.

 

Based on a 65Kg athlete who is riding 6-12 hours, a mix of zone2,3,4 workouts

Food Serving Protein grams Fat grams Carbs grams  
Brown Rice 1 cup 5 2 46
Poached eggs 2 14 14 2
Roast chicken 1 cup 38 6 0
Milk ½ glass 4 1 6
Salmon One cup 17 5 0
Yogurt low fat 1 13 4 17
Muesli 1.5 cups 8 5 25
Bananas 2 4 0 68
Mango 2 2 2 70
Orange 2 2 0 30
Cashew nuts 1 cup 10 24 18
Total Consumed 117 63 282
Total suggested intake 65kg athlete 91 58 325

 

For race day, you need special meal for long endurance rides. Here is suggestion (to be eaten 2-3 hrs. before starting the race)

Rice and Eggs JJ race Special

  • 4 cups white rice
  • 4 eggs
  • 1 teaspoon salt
  • Soy sauce ( low sodium) to taste
  • Sesame seeds
  • ( you can add seasoning of your personal choice but avoid chilli or anything spicy or oily)

 

  1. Cook rice in rice cooker
  2. Scramble cook the eggs
  3. Mix eggs and rice and seasoning in a large bowl

Per serving

430 calories

Protein 18g

Carbs 88 g

Fat 2g

Sodium 1473 g

 

Planning your Pre-Race meal properly will improve your race performance. All ingredients are easy to find in Thailand, but make sure you pick the quality products which pass the quality process and provide you with the best nutrition for your best performance.

Thank you CP food’s Sustainability

http://www.cpfworldwide.com/th/sustainability

Categories: Cycling Tips

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