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Nutrition Plan - Road Cycling - Patrick Watson

Author:FTM
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Patrick Watson on Cover of Runner's WorldCalifornia Masters Champion (Team Time Trial) - Patrick Watson - shares his daily nutrition habits and how he fuels and hydrates for training and competition in this Q & A.

Do you have a health condition or allergy (ex: gluten intolerance) that requires you to have a special nutrition plan?
No.

Do you follow a specific diet (ex: vegetarian, paleolithic etc…). If so, describe it and explain how is it benefitting you?
No.

Do you supplement daily with nutrients like vitamins, minerals, omega fatty acids, amino acids etc…?
Yes. SportMulti (3 in the morning with breakfast when not exercising and 6 in the morning with breakfast when heavy exercising). Plus I take additional Calcium, Magnesium, Zinc and Vitamin D3 supplements because I had a nutrition blood test done that showed I was low in these.

Also, Omega-3 fatty acids (fish oil) softgels (FTM: see our Omega Fats products), Lutein (helps with my bad eye sight), and Organic active greens powder supplement daily (FTM: visit our Phytonutrient category for suggestions on green/plant nutrients)

What’s your pre-workout/competition nutrition and hydration plan?
Usually before an early morning race, I eat a large bowl of organic yogurt with organic cereal which include blueberries, bannanas and strawberries. The night before a race, it's usually a steak with rice, salad, and lot's of alkaline ionized water.

(FTM: visit our Pre Workout category for product suggestions)

What’s your during workout/competition nutrition and hydration plan?
While heavy exercising, I take Saltstick capsules. (the new one with the caffine). I love my Saltsticks before and during a hard, hot workout. I fill my waterbottles with alkaline ionized water.  Can't live without my alkaline ionized water daily and mixed in with my sport drink in my water bottle. Ever since I increased my internal PH by drinking alkaline ionized water my acidic heartburn during heavy exercising has gone away and I cramp way less, if at all. 

I also like to eat some solid food during training and races which tends to help keep my stomach settled. One of my favorite solid foods are the Bonk Breaker gluten and lactose free bars.

(FTM: visit our During Workout category for product suggestions)

What’s your post-workout/competition nutrition and hydration plan?
Post race, I try to immediately drink a regular whole milk chocalate milk drink or a protein drink. 

I also use Bonk Breaker's high protein bars after a workout or during the day as a snack.

(FTM: visit our Recovery category for product suggestions)

Do you compete in different types of events (ex: different distances or formats)? If so, is your nutrition/hydration plan different for each event?
If I do a running event,cycling event or an adventure race, it's typically the same except if it's a longer multi day race or even a 24 hour race, I try to eat a lot more the week prior to the race and rest enough so I feel the urge to race and don't feel tired or burned out prior to the start. 

Any other nutrition/hydration secrets you’d like to share?
Not nutrition or hydration but sleep is the most important hidden secret for long events. I try to eat and sleep as much as I can the week prior to a long endurance race. If I have to choose between working out or sleeping during the week prior to an event it's always the sleep I choose to have in my tank.

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