Just as a new sports car requires high octane fuel to run at optimal speed, athletes need a diet rich in nutrition to perform at their best. According to Iowa State University, pre and post exercise meals are important, but it’s the entire diet that will control your performance and well-being.

Without the correct ratio of macronutrients and adequate hydration, athletes run the risk of seriously depleting their glucose store, which leads to suboptimal performance, notes Thea Omundsen, R.D.


"You dehydrate easier than you might think when you're sustaining such a high level of activity. Adults should drink 16 ounces of water for every pound of weight loss during activity. If you're going to be active for more than an hour at a time, it's important to replace electrolytes and at least 100 percent of water lost through activity, she says, noting that your body processes energy differently when it's in action than it does when it's at rest. 

Speaking of action, About.com caught up with the very active pro mountain biker Adrienne Schneider to discuss her nutrition habits. Below, she reveals what good fuel means and how it affects her performance.

About.com: How did you discover mountain biking?

Schneider: I started with dirt bikes (and snowmobiles) as a kid, super red neck from northern Michigan! I moved to Tahoe and everybody mountain biked; it was an easy transition.

About.com: What are your first memories of the sport?

Schneider: My first bike was a Huffy full suspension from Kmart.

I swear it weighed 50 pounds, but I was so proud! Holy cow have things changed! Now my cross-country bike weighs 24 pounds!

About.com: Why is it important for mountain bikers to eat right?

Schneider: Food is fuel, but crappy food is like running your race car on 87 octane (low grade fuel) when you should be running it on high octane race fuel. Low octane fuel = less usable energy. By having more usable energy from high energy food, you can ride longer and harder without bonking ("hitting a wall").

About.com: When did you, personally, realize that proper nutrition was important?

Schneider: Ha ha, my college degree is in health ecology. I took a lot of nutrition classes, but I'm still learning weekly by reading nutrition journals and always finding ways to improve my food intake.

About.com: How does eating properly affect your performance?

Schneider: With good food (fuel) you can be out on a ride all day!

About.com: What are some things poor eating can cause to happen on the bike?

Schneider: Loss of concentration/focus, exhaustion/bonking....which leads to mistakes and injury. Being dehydrated causes this too.

About.com: What are your favorite go-to foods to eat before you ride?

Schneider: Natures Bakery and almond butter or hazelnut butter. Both help sustain energy for a while (I usually ride/train for four to six hours a day). I always keep extra to eat throughout my rides and share with friends.

About.com: Why do you choose them?

Schneider: Great flavor and simple packaging! Easy to pack! They don't melt!

About.com: What are your favorite go-to foods to eat after you ride?

Schneider: Fig bars (immediately) and a good meal: a salad and protein source. I love steak salad with avocado. After riding is a good time to spoil yourself because your body can handle it and will readily use those calories.

About.com: Why do you choose them?

Schneider: Recovery, your body needs calories.

About.com: Please feel free to include anything else!

Schneider: Athletes eat and train, they don't diet and exercise.

Omundsen added that during prolonged physical activity, you rely on carbohydrates to process the energy to sustain.

"After one hour of activity, it's best to have small intake of carbohydrates during activity if you want to avoid the bloat carb-loading can cause," she concluded.