Pedal to the Medal…But make Sure You Eat First!

[tps_header]Whether you’re cycling on a medium range or during an intensive workout, it is obvious that your performance will be related to what you have eaten previously. An average cyclist burns out 300 calories an hour, therefore you can eat without worrying about getting fat. However, when talking about cycling, it is not a matter of how much you eat, but about what are you actually eating in order for you to achieve the right amount of energy. So, what should we eat?[/tps_header] [tps_title]Carbohydrates[/tps_title] A diet based on carbohydrates is usually recommended for anyone that practices cycling, as these substances can be easily transformed into glycogen by the human body. Glycogen is the main source of energy for the muscles and the absence of this element is the main cause of exhaustion. Potatoes, rice, pasta and bread are examples of carbohydrates that can be consumed and burned out easily when riding the bicycle.[tps_title]Fat[/tps_title] Of course, not all fat are recommended for those who practice intense cycling. Fat from milk, yoghurt, butter, cheese and olive oil are perfect for a complete nutrition as they can stimulate the production and depositing of glycogen in the body. If you’re an oleaginous fan, peanuts, nuts and almonds are rich in beneficial oils that will help you sustain a physical effort.[tps_title]Protein[/tps_title] Proteins also stimulate the formation of glycogen, as they are important substances used in tissue (re)construction. Beans, eggs, milk, cheese, nuts and vegetables contain proteins that are easy to digest. For instance, meat is obviously a rich source of proteins but it is not easily digested. This may come as a problem when going cycling as your body will be focused on your stomach rather than your muscles. [tps_title]Fluids[/tps_title] A golden unwritten rule in cycling states that you should drink water before you get thirsty! A cyclist loses a lot of fluids through both transpiration and respiration. Having a bottle of water attached to the bicycle or a camelback are a necessity for everyone that wants to comfortably ride a bike. Water is necessary even during winter, maybe replaced with hot tea. Now the question arises, When Do We Eat? [tps_title]Before[/tps_title] Carbohydrates and fluids should be consumed before starting the actual physical effort. A breakfast rich in carbohydrates will certainly prepare you for a whole day of pedaling. Try eating cereals, toast, honey, ham, bananas and fruit juice. [tps_title]During[/tps_title] The amount of glycogen your body manages to produce is however limited and during long cycling sessions (that surpass 1-2 hours) you may have to “refill”. Therefore, in order to sustain your effort, you should take something to eat with you that it is also easy to carry, such as fiber bars, bananas or glucose. [tps_title]After[/tps_title] Returning from your trip might find your body poor in this miracle substance called glycogen. Therefore, you should make sure to recuperate the amount of glycogen consumed right after you stop the physical effort. Before having a strong meal rich in carbohydrates, you can drink a fruit juice or even a milkshake in order to reestablish a certain balance in your body.

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