Cyclist Nutrition

Cyclist Nutrition

Have you ever asked yourself how many calories you should consume before a tough training session? Well, you won’t find an answer in this article since all bodies differ and you will need to experiment with what works best for you.

The best eating plan for a cyclist is one that contains loads of low fat, high carbohydrate foods that provide energy and fluids. While �carbohydrates’ is a well-known word to numerous dieters, they are definitely not the wicked food that some people might lead you to believe. Carbohydrates are your body’s preferred source of energy for cycling (or any intense exercise). Since you are constantly burning carbs to fuel your exercise, as well as daily activities, you must regularly replace them with a high complex carbohydrate diet.

The kinds of carbohydrates that give this food-group a bad reputation are those made with refined flour and simple sugars. These carbohydrates offer little nutritional value and far less energy than complex carbohydrates. Get your fill of carbohydrates through vegetables, fruits, beans, whole grain breads, pasta and rice. Round out your diet with lean protein and a small amount of fat (the protein will help your body heal quicker and the fat is for some extra energy.)
When you eat is just as important as what you eat. Approximately an hour before any strenuous exercise fuel up with a carbohydrate snack or small meal. Snacks to consider are fresh fruit, whole grain toast or even a half whole wheat bagel with peanut butter (peanut butter is loaded with carbohydrates, protein and essential oils).

If your ride or exercise session is longer than an hour, you should refuel with some more carbs. Researchers advise about 30 - 40 grams of carbohydrate for each 30 minutes you exercise beyond the first hour. This might be a suitable time to consider an energy bar or sports drink. Eating a high carb snack or meal within an hour after a lengthy ride or exercise session is very important to replenish your body and prepare you for your next session.

Cyclists must also make a cognitive effort to drink enough fluids before, during and after riding to stay sufficiently hydrated. Becoming dehydrated is probably one of the worst things that can happen to you and therefore it is important to be proactive and drink lots of fluids, even before you feel thirsty. If you do get dehydrated � You are putting unnecessary strain on your organs and internal organs. A lack of fluids will also slow your body’s recovery process. You’ll want to drink at least 0, 5 - 1 litre of fluid immediately before a ride, another 500ml every 30 minutes during a ride.

If you are serious about your exercise routine � stick with the abovementioned tips .So next time you’re preparing for a long ride or exercise, think about how you can adjust your eating and drinking habits. It might just be the difference between feeling flat or riding like a champion.