Best Food for Cycling
Bike food is actually just as important to cyclists as the choice of bike. It seems unobvious, but proper cycling nutrition improves not only the physical condition of the athlete but also his psychological mood. Let’s talk about proper cycling food for athletes.
Cycling Snacks that will increase your endurance
The main fuel for muscles is glycogen. It is stored in the muscles and liver. It usually lasts for 1 to 1.5 hours of training (an average workout). After that, it runs out and the cyclist begins to feel general fatigue, up to and including loss of consciousness. The reason for this is hypoglycemia (low blood sugar).
To avoid this and arrive in comfort all the way, we recommend constantly replenish glycogen reserves. And that’s where carbohydrates come in.
Feeling suddenly lazy and tired? No energy to pedal? We’ve got news for you: your glycogen stores are approaching zero
Carbohydrates, your way out!
Carbohydrates are a source of glucose (glucose is the material from which the body produces glycogen). Carbohydrates break down quickly and efficiently and give your muscles the fuel they need that helps maintain stamina throughout the route.
The best foods to eat while endurance cycling
- Dried fruits – prunes, apricots;
- Flour products – bread (but from wholemeal flour), pasta (again, from durum wheat);
- Oatmeal (has a high vitamin B content);
- Fruits and berries (the best are bananas, grapes, and cherries – 11-20 g each);
- Sweets; special candy bars are the best;
- Chocolate and legumes (peas, beans).
Pay attention to energy drinks. They contain the necessary amount of carbohydrates and vitamins needed to sustain strength during the workout. At the same time, they replenish the water reserves in the body. But do not abuse them!
Water. It’s worth drinking water in moderate amounts (on average – a few sips every 15-20 minutes). It is necessary for thermoregulation and to restore the reserve of fluids lost when sweating.
There are no standards for water intake, it’s all individual. Just watch your body and pay attention to how you feel. And based on that, find the right water dose for you.
How to drink water during rides – a couple of sips every 15-20 minutes (the average norm)
Cycling Food While Riding
But here we have to be prepared: you will most likely have to force yourself eating while cycling, so when gathering supplies, give preference to the cycling food while riding you love best. Bet on dried fruit, bananas, bars and drinks, and nutrient gels.
IMPORTANT: avoid fatty foods: they will create heaviness, and will take a long time to digest, and as a consequence will take away your energy to digest and not provide it. As a result, continue driving will be even harder.
And when exactly begin to eat their provisions?
Proper bike nutrition is to eat 40 minutes before the start. But do not overeat. Eat nourishingly, but correctly. Regarding cycling nutrition for long rides – there is a golden, but difficult to implement rule: Drink and eat before you want to. As soon as you feel like eating, you’ve lost. New intakes of glucose will not have time to be processed into glycogen – your strength will gradually fade.
How often to eat long distance cycling nutrition – a purely personal matter and learned by experimenting. It’s the same story with drinking.
Eat a little bit each race and a lot each time you ride: that way your glycogen reserves will be in check.
Now on! Protein and Carbohydrate Window
A protein-carbohydrate window (duration: about 60 minutes) is formed after riding the route when active muscle work stops and glycogen utilization stops. The formation of new glycogen stores in the muscles begins. Let’s form them properly:
Eat simple carbohydrates and protein – at a ratio of 4:1 per 1 kg of weight.
This ensures you feel great the next day. And don’t forget to drink water all the time. Especially in the first 30 minutes after your workout.
Proper endurance cycling nutrition can help you recover faster and get back on your bike.
Following these rules will help you build your personal cycling nutrition plan that will greatly improve your performance. Following these tips systematically will improve your appearance and give you enough energy to work your muscles.
However, be responsible for your health. Consult your doctor before making any significant changes in your diet.
Stick to proper cycling and stay healthy!
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