Welcome to Week 4 of the Fuel Forward Ride Series!
This week, we’re diving into key behaviors that can help you meet your health and performance goals. But before we get into the nutrition discussion, let’s take a moment to revisit the Deep Health Assessment from Week 1.
Whether you completed it back then or are just diving in now, this tool helps you assess your strengths and pinpoint areas for improvement. If you’re still fine-tuning your goals or feeling a little stuck, revisiting it can help you prioritize and refine your action plan.
Fueling Your Ride & Recovery 🚴♀️🍽️
One of the biggest factors in feeling strong and performing well is eating enough to fuel both health and performance. When athletes underfuel—intentionally or not—they risk low energy availability (LEA), meaning their body doesn’t have enough energy to support both training and essential functions. Over time, this can increase the risk of Relative Energy Deficiency in Sport (REDs), which impacts both health & performance.
⚠️ Research suggests that 1 in 2 female athletes are at risk for LEA. Could you be one of them? Learn more about the warning signs & consequences of REDs.
On the flip side, fueling properly helps you:
🔥 Ride (run, lift, row, etc.) stronger & improve performance
💪 Recover faster & build muscle
😴 Sleep better & manage stress
🦴 Protect long-term health (hello, strong bones!)
Beyond eating every 3-4 hours and avoiding skipped meals, fueling in & around your workouts is one of the best ways to prevent LEA, support training adaptations, and keep your body strong and resilient.
How to Level Up Your Fueling Game:
✅ Pre-Ride (30-60 min before): Have a carb-focused snack with a little protein—like a banana with peanut butter, toast with jam, or Greek yogurt with granola.
✅ During Ride (>60 min): Start with 30-60g carbs/hour (hint: your sports drink counts!). Try homemade energy bites, rice cakes, or gels/chews.
✅ Post-Ride (ASAP!): Aim for 30-40g protein + carbs to kickstart recovery. A smoothie with Greek yogurt, berries, and oats is a great option!
Fuel your body, fuel your goals. Wondering if you’re fueling enough to perform your best? Let’s chat! Book a complimentary info call to learn how to optimize your nutrition for health & performance.
Interested in joining us for a future ride? Learn more & sign up here.
