Dirt Bike Enduro Nutrition: Essential Fueling Guide for Riders

An Enduro is an endurance event, and we need to fuel our body for the full day ahead. This video will get you started on staying energized and fueled for all day stamina!⚡🛑 Utility Can Caddy 🛑⚡https://shop.seattime.co/products/uti...

Fueling for an Enduro starts days before the event. We want to add calories and carbs to our daily intake to begin to top off our bodies glycogen stores. As well, we need to increase our water intake and electrolytes consumption.

The morning of an enduro is the time for a carbohydrate heavy breakfast, 200-400 calories in the 40-60g carb range. We want to stay away from high fiber foods, and too much fat or protein. We want to be done eating our breakfast 60-90 minutes before your row is set to take off.

30 minutes before our start time we want to start our liquid carb intake. I like to sip on my UCAN Energy drink mix as I do my stretches to warm up the body. It's also a good time for a pain reliever of choice and some caffeine gum [coffee earlier, and caffeine gum now].

Every hour we need to consume 500 - 750 ml (16 - 24 oz) of water, 20 - 40g carbs [100~ calories], 200 - 500 mg sodium, 40-100 mg potassium and 12 - 30 mg magnesium. I leverage this through my USWE hydration bladder and UCAN energy gels. Don't drink during a test section.

The gas stop of an enduro is the time to refill your hydration bladder, eat real food & 5 grams whey protein, take another pain reliever and boost your mental fortitude with some caffeine gum. The Utility Can Caddy makes it easy to organize all this right there with your gas can.

Post race you want to have a recovery shake as soon as possible. We just did a lot with our bodies and we need to start to recover. A protein recovery shake [carbs and protein] will be most beneficial. Sure, you can have a beer, but the alcohol is a toxin. Let your liver do it's job and have the beer tomorrow. Non-alcoholic beers are best for post race recovery.

These are all tools, not rules. Don't overwhelm yourself trying to do it all in one weekend. Wait for a non-race weekend to start new foods, supplements, or processes on a race week. GOOD LUCK!

The full article on the site dives into these topics even more. https://seattime.co/articles/dirt-bik...

Chapters
0:00 Nutrition Cheat Sheet
0:35 Leading up to race day
2:01 Race Morning Breakfast
3:15 30 Minutes before Enduro Row Start
4:02 Every Hour Consumption
6:21 Enduro Gas Stop
8:12 Post Race Recovery
8:38 Post Race Beer
9:39 Tools, Not Rules
10:08 Nothing New on Race Weekend
10:31 Nutrition Journey
11:12 Outro

LINKS
LMNT Electrolytes: https://amzn.to/4aOSFMq
UCAN
Energy Powder: https://amzn.to/3OlBQiH
Edge Gels: https://amzn.to/3vpWJlU
Tailwind Nutrition (Carbs & Electrolytes): https://amzn.to/3RRyZio
USWE 3L Hydration Pack I Use: https://amzn.to/3vrZgMx
Caffeine Gum: https://amzn.to/3TZgmLV
N/A Beer Options:
Athletic Brewing: https://amzn.to/3NZRboR
HopWtr: https://amzn.to/3Shne6k
HopLark: https://amzn.to/3TSPYTW
Utility Can Caddy: https://shop.seattime.co/products/uti...

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