People use bicycles for different reasons - there are people who use them for a form of cardiovascular and leg strengthening exercise, other people use bicycles to get back and forth to work. Whichever the case, cycling is a common activity all over the world and if done with care and caution, it’s a very effective way to stay in shape and healthy.

What you need to know as well is that if you don’t take the right precautions for steady cycling before, after and throughout the day, it can lead to dangerous and painful repercussions on your body. By not doing things like maintaining a good diet, stretching before exercise and letting your heart adjust to upcoming strenuous conditions, there may be injuries that you can get from prolonged cycling.

An important way you can make sure your body is well equipped to handle cycling is a good diet – be sure to have the proper amounts of the right minerals and vitamins. If your diet is lacking in certain vitamins, then you can opt for supplements to help balance your body out.

Consider opting for the following:
Green tea extract - can give you a very effective edge in keeping pace. By taking it, you are loosening up fat in your muscles and using it to convert into energy. This will help you to maintain your strength and endurance for a longer period of time.

Vitamin C - is great for reducing pain. It helps in the healing of muscles and joints. Vitamin C can help your muscles be able to handle longer trips on the bike and make daily training more tolerable.

Glutamine - is a very effective supplement for cyclists as it synthesizes cells in order to boost performance. Glutamine kills free radicals – which are created in our body from the combination of vigorous exercise and the break-down of fats, proteins and carbohydrates. Other than supplement, there are raw foods you can eat for the glutamine, like spinach.

Dietary Protein Supplements - protein is a huge part of a cyclist’s performance. In order for muscles to heal and grow, your body has to be able to fill the gaps created by exercise with protein. Chicken, beans and fish are good sources, but dietary protein is one of the most popular supplements that are bought today to promote muscle growth.

Vitamin B6 - plays an important role in cycling as it breaks down protein and helps bring blood cells and oxygen to muscles. Vitamin B6 is good for releasing serotonin as well. Serotonin is a substance in the brain that gets released and makes you feel really good.

Water – You can avoid serious ‘heat injury’ by making sure your body is well hydrated. Heat stroke, heat cramps and heat exhaustion are very serious if not treated immediately and could even cause death. Therefore, keep a water bottle with you when you’re cycling for a long period of time and keep a steady intake of water going, in small sips.

So, always make sure you take the proper precautions in keeping your body fit so that you can take part in exercise with only positive side effects from it.

Also, wear the right clothing and equipment for the job and stretch before and after any strenuous activity. These basic guidelines will definitely minimize the effect an injury may have on you.