Ask a Cycling Coach Podcast - Presented by TrainerRoad

WHY CYCLISTS CRAMP (+ How to Stop It) | Alex Larson - Registered Dietician | Ask a Cycling Coach Podcast 559

Nov 13, 2025
Guest
Alex Larson
Registered dietitian Alex Larson shares insights on why cyclists cramp and how to effectively fuel their bodies. He explains the real causes of muscle cramps, debunking the myth that they're mainly due to electrolytes. The conversation covers the importance of timing nutrition, particularly front-loading meals and managing calorie deficits. Alex also discusses strategies for hydration and carb loading before races, offering practical meal prep ideas tailored to training and recovery needs, ensuring cyclists can optimize performance and avoid race-day mishaps.
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ADVICE

Fuel Workouts, Exclude From Daily Deficit

  • Fuel every workout well and keep those calories separate from your daily deficit targets.
  • This preserves performance, reduces evening cravings, and protects FTP while losing fat.
ADVICE

Front-Load Nutrition To Control Appetite

  • Front-load protein and carbs earlier in the day to control appetite and avoid big dinners.
  • Have a large breakfast, solid lunch, and mid-afternoon snack so evenings stay moderate.
ADVICE

Manage Fat Intake When Cutting

  • Reduce excess fat intake when cutting calories because fat is calorie-dense.
  • Track fat sources like avocado and nut butters and aim for ~0.8–1 g/kg bodyweight.
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