Performance testing doesn’t just help us optimize training and discover our capacity as athletes, these tests also provide key indicators for personalizing nutrition strategies ultimately leading to further optimized performance and health. In this article we talk about how to use lactate threshold testing and DEXA scans to develop personalized nutrition strategies.
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Lactate threshold testing for nutrition
Lactate threshold testing helps athletes and coaches determine at what intensity/wattage cyclists are burning fat versus carbs for fuel. By determining the specific intensity at which lactate begins to accumulate in the blood faster than it can be cleared, cyclists gain a precise understanding of when their body switches from burning fat to carbs. Fat is virtually an unlimited fuel source, while carbs are limited by what’s available in the bloodstream and stored in the form of glycogen in the muscles and liver. This data allows for customized nutritional planning, particularly in managing carbohydrate intake. Since the body relies heavily on glycogen stores during high-intensity efforts near or above the lactate threshold, knowing these limits helps athletes plan carbohydrate loading before training or competition and time carbohydrate replenishment during rides to delay fatigue. This targeted approach ensures sustained energy levels and minimizes the risk of hitting the “bonk,” a state of energy depletion that can derail performance.
In addition to understanding when the body switches from fat to carb burning, lactate threshold testing can also help to determine the number of kilojoules or energy burned per hour during exercise. Athletes in smaller bodies who produce lower watts or have lower fitness will not burn as many calories during exercise compared to athletes in bigger bodies or more fitness producing higher watts per hour. As to say, if an athletes zone two watts are 150-180 watts, they will not benefit from eating as many carbohydrates during exercise to support performance as an athlete with a higher lactate threshold who’s zone two watts are in the high 200s.
Additionally, lactate threshold testing aids in designing hydration and electrolyte strategies that complement nutritional needs during prolonged efforts. Exercising near the threshold often results in elevated sweat rates and greater losses of essential minerals, such as sodium, which can impair performance if not adequately replaced. With a clear picture of the intensity and duration of rides, athletes can adjust their intake of sports drinks or supplements to balance fluid and electrolyte levels, ensuring better endurance and recovery. By aligning nutrition with the metabolic demands revealed by lactate threshold testing, cyclists can achieve a finely tuned balance that maximizes both performance and efficiency.
Lactate threshold testing and DEXA scans offer cyclists invaluable tools to tailor their nutrition strategies with precision, addressing energy demands, body composition, and bone health. By leveraging these insights, athletes can fuel smarter, train harder, and optimize their performance for peak results.
DEXA scans for nutrition
DEXA (Dual-Energy X-ray Absorptiometry) scans provide cyclists with detailed insights into their body composition and bone density, making them a valuable tool for developing effective nutrition strategies for both health and performance. Unlike simple weight measurements, DEXA scans differentiate between bone density, lean muscle mass, and fat mass. This level of detail enables cyclists to tailor their eating patterns to support performance goals, whether they aim to build muscle, reduce fat, or maintain an optimal power-to-weight ratio. For example, a cyclist with low muscle mass relative to their weight might focus on protein-rich nutrition to support muscle growth, while one aiming to reduce excess fat could adjust caloric intake and macronutrient distribution accordingly. This precise knowledge allows for a more focused approach to fueling the body without compromising performance or health.
Bone density measurements from a DEXA scan provide critical information for cyclists to develop nutrition strategies that support skeletal health and long-term performance. Cycling, being a low-impact sport, often places minimal stress on bones compared to weight-bearing activities, which can lead to lower bone density over time if not addressed. By identifying areas of reduced bone density, cyclists can adjust their nutrition to include adequate levels of calcium, vitamin D, and other bone-supporting nutrients to strengthen their skeletal system. Additionally, these insights can guide the use of supplements or adjustments to diet to prevent stress fractures and other bone-related injuries. For female cyclists or those at greater risk of osteoporosis, DEXA scans are particularly useful in creating preventative nutrition plans that ensure bone health remains robust despite the demands of training and competition.
Work with one of our nutritionists or registered dietitians to interpret and utilize these tests in your personalized nutrition plans and strategies and unlock peak performance and health.
