Traditional winter preparation includes gym sessions combined with road workouts. Long and stressful days of workload, which to be optimised must be accompanied by the right portions on the plateTo see how general nutritional advice applies in these cases, we interviewed Fausto Masnada (opening with Evenepoel and Cattaneo), returning from the retreat in Calpe with the Quick Step-Alpha Vinyl, about to become Soudal-Quick Step.
Diet calculated in detail
To have a diet always adapted to the needs of each athlete, in the Belgian team there are three nutritionists who follow the riders in detailThey are the ones who calculate depending on the type and duration of the planned training, what their calorie consumption might be and thus indicating the meals and snacks of the day.
«Since I started winter training – he says auspicious my diet has already changed a lot. The first sessions at the gym usually followed a day in which I pedaled for two hours, while now the training load has increased, so the diet must always be balanced to allow me to recover as best as possibleI happen to do four hours the day before. Then, unlike many, I prefer to do the opposite: first bike and then gymSo three hours in the saddle the following morning and another two hours or so in the gym in the afternoon. On these days, usually three a week, I can consume up to 4.000-5.000 calories».
Between nutrition and integration
«The nutritionist explained to me that To do strength work in the gym, carbohydrates are still necessary, so unlike what I used to think, for lunch I eat both cereals and meat or eggs, so both carbohydrates and proteins. This way I recover better and after about 2 hours I can start the gym».
Taking care of the quality and quantity of food as well as the timing in the diet often means support the body sufficiently, without having to resort to an infinite number of supplements.
«Thanks to the full lunch – explains Masnada – I don't need any particular supplements to support my gym trainingI don't take any additional amino acids, because I've already taken them with the right combination of foods at lunch and To stay hydrated during the gym I drink waterThe nutritionist only advised me to always take creatine in quantities proportional to the workload, for four-week cycles."
This is a useful supplement in anaerobic efforts of maximum strength, often combined with periods focused on muscle development, but which must be recommended by an expert based on the individual's medical history to avoid unwanted effects.
Post-gym recovery
In view of the next day's training, for correct muscle recovery at the end of such a loading day, Fausto makes a snack with a portion of high biological value proteins for tissue regenerationThese are easily assimilated and contain a good amount of essential amino acids, with a portion of carbohydrates for energy recovery.
«At the end of the gym – he explains – I eat Greek yogurt with crackers or I drink a shake made with whey protein (i.e. whey proteins that are digested and absorbed rapidly, ed.) and sweetened milk, in my case however never cow's milk. I don't have much tolerance for milk so I prefer plant-based drinks such as almond milk, rice milk, oat milk, or otherwise water. In the latter case, I must then also eat some oatmeal crackers or biscuits to get the right amount of carbohydrates».
The distribution of proteins
«Until a couple of years ago I was convinced that I had to eat 300 grams of chicken and rather give up carbohydrates in winter. Following the nutritionist's advice, I understood that The body needs all the nutrients both in summer and winter. Furthermore, much less protein is needed, but distributed throughout the day."
In an overall state of correct hydration, several small portions of high biological value proteins are sufficient for protein synthesis.
«My chicken portion has halved Compared to before – continues Fausto – I have also introduced a protein snack in the evening, before going to bed, which is usually a yogurt».
It ends like this Fausto's double training day, at least for now, since, as he himself said, his diet has already changed significantly since the start of winter training. There are many details, which, thanks to the support of a nutritionist, are taken care of every day to achieve top-level performances. Although, as we always repeat, a slip up every now and then doesn't compromise the outcome. And so Fausto for this he joined the family around the set table for the holidays where there will certainly be no shortage of polenta or panettone.
