“As athletes, we can get our energy from countless sources of carbs. Several of these are measured as fast carbs, others as slow ones. The glycemic index indicates the speed of a carbohydrate. The higher the number, the higher the peak in insulin and the faster the energy from the carbs source will be delivered.

Before and during sports, timing is important. Two to three hours before exercise you mainly take slow carbs. Dried peaches and apricots are a great example of these. In the heat of the battle, with intense effort, an energy gel is the best choice as it has a high glycemic index. It is important that the gel contains the carbs glucose and fructose in the ratio 2:1. This should be accompanied by isotonic sports drinks.”

-- Ashleigh Moolman-Pasio --

Good (sports) nutrition is very important for the riders of CCC-Liv. In training and competitions they choose the high-end sports nutrition of Eurosport nutrition, characterised by fresh, natural ingredients (no artificial sweeteners). Every week, a rider gives a (sports) nutrition tip that you can take advantage of before, during or after exercise.

Photo credits: Cor Vos