Getting your cycling nutrition right is a simple way to boost your performance. It might seem complex, but it’s key for riding well and feeling good doing it. You need the right fuel and hydration for training and events. In this short guide, you’ll learn about macronutrients such as carbohydrates and protein. It also covers fueling before, during, and after rides, and provides the basics for developing a cycling nutrition plan.
Cycling is a tough sport that needs your body to work at its best. Good nutrition is key to fueling your rides and helping you recover. Let’s look at the basic ideas of cycling nutrition for beginners, focusing on the main nutrients that help you perform well.
Carbohydrates: The Body’s Fuel for Cycling
Carbohydrates are the main energy source for cyclists. They turn into glucose, which gets stored in muscles and the liver as glycogen. When you exercise, your body uses glycogen to make ATP, the energy source you need to ride well.
It’s important to eat enough carbs to keep your energy up and avoid running out of energy during rides. Complex carbs from fruits, veggies, and whole grains give you a steady energy supply.
You need between 8 to 12 grams per kilogram of body weight each day, depending on how hard and long you train.
Protein: Essential for Recovery and Muscle Repair
Protein is crucial because it helps fix and build muscle tissue. When you exercise, muscles break down. Protein is needed to repair and make them stronger. Cyclists need more protein than some other athletes, about 1.2 to 2.2 grams per kilogram of body weight each day.
Tailwind Nutrition’s Recovery Mix is a good option for training and recovery. It contains protein, carbs and electrolytes that can help cyclists recover from a hard workout or race.
Eating lean proteins such as chicken, fish, and plant-based options also helps with muscle recovery and gaining strength for cycling. Protein can also help with muscle repair and growth.
Nutrient | Recommended Intake for Cyclists |
Carbohydrates | 8-12 g/kg of body weight per day |
Protein | 1.2-2.2 g/kg of body weight per day |
Hydration | 2.5-3.5 Litres of water daily |
Fueling Strategies for Optimal Performance
For cyclists, proper fueling is key to staying energized and performing well. It matters whether you’re fueling before, during, or after a ride. Choosing the right nutrition can greatly improve your cycling experience.
Pre-Ride Fueling
Before you start your ride, make sure you’re fueled and hydrated. Eating a meal or snack with lots of complex carbohydrates 1-2 hours beforehand helps fill your glycogen stores. This gives you energy that lasts. Also, drinking water before your ride is important for staying hydrated. Some riders boost their glycogen levels before big events by eating more carbs in the days before.
On-the-Bike Nutrition
While you’re riding, keep your carbohydrate and hydration levels up. Aim for 30-90 grams of carbs per hour, based on how hard and long you’re riding. Use sports drinks, energy gels, and snacks such as energy bars or bananas. Simplesugars from sports drinks and gels give you a quick energy boost. Huma Chia Energy Gels are a popular choice for cyclists.
Don’t forget to drink water or electrolyte-rich sports drinks often. Try different foods and drinks during training to find what works best for you.
Ride Duration | Nutrition During Your Ride |
Up to 60-75 minutes | Plain water for hydration, no additional calories |
1-3 hours | 30-60 grams of carbohydrate per hour |
3-6 hours | 30-60 grams of carbohydrate per hour, with a combination of water, electrolyte drink, and carbohydrate drink |
6+ hours | Conservative caloric intake to avoid gut overload, focus on eating what motivates continued intake |
Recovery tactics
After a tough cycling session, your body needs to refill its lost nutrients. Eating a mix of carbohydrates and protein within an hour can start the recovery. This could be a protein shake, a recovery bar, or a meal with lean protein, complex carbs, and healthy fats.
Staying hydrated with water or an electrolyte drink is key for recovery. You’ve lost a lot of fluids and electrolytes through sweat. Consider a drink such as DripDrop Hydration, a popular choice for athletes.
Refueling with Carbohydrates and Protein
To refill your glycogen stores and help muscles repair, eat 1.2 g/kg of body weight in carbohydrates after your ride. That’s about 60-90 grams for a 150-pound cyclist. Also, add 20-25 grams of protein to help with muscle recovery and growth.
Some great post-ride choices are:
- Protein shake with fruit and nut butter
- Greek yogurt with granola and berries
- Grilled chicken, sweet potato, and steamed vegetables
Importance of Hydration
Drinking enough water is crucial for recovery. Aim to drink 16-20 ounces of fluid each hour while riding. If it’s very hot and humid, you will likely need more.
Focus on post-ride nutrition and hydration to recover well. This will help you perform better in your next cycling session.
Products related to this article:
Huma Chia Energy Gels. Available on Amazon.
Tailwind Recovery Mix. Available on Amazon.
DripDrop Hydration Drink Mix. Available on Amazon.
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