Basic nutrition for better bike riding
You’d think that one of the best things about riding your bike is that you get a free pass to eat what you desire… Well, that’s not entirely true. Of course you can consume more calories, however the right eating plan will give you energy, help you feel much better, ‘fuel’ your body more efficiently and help you lose weight in case you need that.
So, what would be the best eating plan for cyclists? It should be one that includes plenty of low fat, high carbohydrate foods to provide energy and fluids to offer hydration. As far as ‘carbs’ go, they are certainly not the diet-wrecking evil food that some people might lead you to believe. Carbs are your body’s favorite source of energy for cycling. As you are constantly burning carbs to ‘fuel’ your cycling as well as your daily activities, you must repeatedly replace them with a diet that’s high on carbohydrate.
So, make sure to get your fill of carbohydrates through healthy snacks like fruits, vegetables, beans, and whole grain breads, rice and pasta. Also, make sure to round out your diet with lean protein and a small amount of fat.
When you eat is just as important as what you eat. About an hour before a ride, ‘fuel up’ with a high carbohydrate snack or small meal. Some ideas you can opt for are: fresh fruit and whole grain toast or a half whole wheat bagel with peanut butter.
In case your ride is longer than 1 hour, you’ll should ‘refuel’ with more carbs. Researchers suggest about 30 to 40 grams of carbohydrate each 30 minutes you ride beyond the first hour. You may also consider a sports drink or energy bar. It is important to restock your body and prepare you for your next ride.
Also, cyclists should make a conscious effort to drink fluids before, during and after riding in order to stay hydrated. Becoming dehydrated is one of the worst things that can happen to you. Therefore it is very important to be proactive and drink lots of fluids, even before you feel thirsty. Make sure to drink at least 8 - 12 ounces of fluid before a ride, another 8 ounces every half hour during a ride. Also, drink enough fluids when you're finished with your ride so you progressively restock the lost fluids after a ride.
What’s your eating plan when you cycle? Share with us in the comments below.
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