How Nutrients Improve Cyclists' Performance: A Comprehensive Guide

Are You Ready For The Next Ride? I Don’t Think Bro!

Well, let me prove that with a checklist, your bike is already done, and wearing cycling clothes, but are you getting your macronutrients and micronutrients?

So good, you understand me now. Macro and micro are necessary for cyclists to go on long or short rides “But it is one of the secrets of nutrition in enhancing high performance and quick recovery after every ride.”

Wheels will show you the guide for macronutrients and micronutrients suitable for your body and health. Let’s go deeply!

The Difference Between Macronutrients and Micronutrients

You feel that they have the same meaning but are different. Macronutrients and Micronutrients are like cousins; they are in the same family and very necessary to your body.

Macronutrients are the big members of the family and their names are Carbohydrates, Proteins, and Fats. Micronutrients are the little ones and their names are Vitamins and Minerals.

In general, Macronutrients are the nutrients we need in larger quantities that provide us with energy, and Micronutrients are nutrients that the body requires in lesser amounts for its growth and development. As you know, you can depend on meats, chickens, and fish for proteins, carbohydrates you can focus on bread, for fats depend on oil and butter, but that is not the only way you can pick these elements, there are several ways for that. Let’s explore this!

The Big Members in Nutrition Family (Carbohydrates, Proteins, and Fats)

“If you don’t need to gain more weight, don’t eat carbohydrates and eat protein”; You hear this sentence once time at least, but this is not correct because your body needs every element of macronutrients to boost its energy, and there are:

Carbohydrates:

Carbs are one of the three main nutrients found in foods and drinks. There are three types of carbohydrates:

Sugars: They are simple carbohydrates because they are the most basic form. You can find it in candy, desserts, processed foods, fruits, milk, vegetables, and soda.
Starches: They are complex carbohydrates, which are made of lots of simple sugars strung together. And your body breaks them down to use them for energy. You can find starches in bread, cereal, pasta, potatoes, and corn.
Fiber: They are a complex carbohydrate, your body can’t break them down. You can find them in nuts, fruits, seeds, and beans.

But As A Cyclist Which Kind Of Carbs You Should Eat?

You should choose fiber because they help you feel full and lightweight. Fiber have a lot of benefits, they can protect the stomach and guts from many problems like constipation and also help lower cholesterol and blood sugar. You can get fiber from:

Fruits.
Vegetables.
Beans.
Nuts & Seeds.
Whole wheat bread.
Oatmeal.
Brown rice.

Proteins

Proteins are different from carbs & fats because proteins don’t store in your body like them; So you should eat protein every day. Proteins are the second important element that should depend on it to get energy. They have several benefits for your body, they help to:

Improve bone health.
Boost the immune system.
Loss of weight and build muscles.
Increase muscle mass.
Hormone regulation.

And a lot of these benefits. Proteins should be an essential part of daily meals. You can get your protein portion from:

– Plant-based Protein:

Chia seeds.
Quinoa.
Spirulina.
Peas.
Lentils.
Beans.
Soy milk.

– Animal Protein:

Meat.
Chicken.
Fish.
Eggs.

Fats

Fats are the last member of the macronutrient family, they are divided into:

Unsaturated Fats:

Unsaturated fats are liquid at room temperature in oil form. They also occur in solid foods. They can be found in plant-based foods and fish, and are divided into:

Monounsaturated:

Found in Avocados, Peanut butter, Nuts, and olives.

Polyunsaturated:

Found in Corn, and Soybean oil.

Omega-3 fatty acids:

A type of polyunsaturated fat found in salmon, and flex seeds.

Saturated Fats:

Saturated fats have single bonds between their molecules. They tend to be solid at room temperature. Found in:

Butter.

Coconut oil.

Cheese.

Meat.

A lot of saturated fats can lead to heart disease and raise cholesterol levels so don’t eat too much.

Trans Fats:

Trans fats are made from partially hydrogenated oils (PHOS) process which means liquid oils are turned into solid fats, like shortening or margarine. This type of fat is very dangerous for health because it raises cholesterol levels which leads to heart disease. Found in:

Processed foods.
Commercial snack foods.
Baked goods.

The Little Members in Nutrition Family (Vitamins and Minerals)

Micronutrients are no less important than macronutrients because of your body’s needs. There are many vitamins and minerals that every cyclist needs, let’s explore them.

Vitamins That All Cyclists Need

Vitamins are a group of natural substances that are necessary for small amounts of growth and health. There are two types of vitamins:

	Fat-Soluble Vitamins	Water-Soluble Vitamins
Meaning	Vitamins that dissolve in fats. Absorbed by the fat globules that travel through the small intestines and are distributed through the body in the bloodstream.	Vitamins that dissolve in water, are easily absorbed by the body for immediate use, and the excess is excreted through urine.
Sorted in	Body's liver Fatty tissue Muscles	Not Sorted in the Body
Types	1. Vitamin A: Essential for the formation of bones, teeth, and vision. It contributes to immune and cellular functions while maintaining gut health. 2. Vitamin D: Helps in the development of teeth and bones by promoting the absorption and metabolism of phosphorus and calcium. 3. Vitamin E: An antioxidant that helps fight infections and maintains the health of red blood cells.	1. Vitamin C: Helps with iron absorption, collagen formation, wound healing, and bone formation. It also improves overall immune function. 2. All Types of Vitamin B: B1: Helps break down nutrients in food and convert them into energy, while maintaining nervous system function. B2: Promotes good vision and healthy skin. B3: Aids in digestion and promotes healthy skin and nerves. B5: Helps in hormone formation and controlling cholesterol levels. B6: It aids in the production of red blood cells, hemoglobin, and insulin. B7: Helps release energy from carbohydrates and contributes to the metabolism of fats, proteins, and carbohydrates from food. B9: Helps in protein metabolism and the formation of red blood cells. B12: Aids in the production of normal red blood cells and maintains the nervous system.
Found in	You can find Fat-soluble vitamins in: Beef liver. Carrots. Cantaloup. Black-eyed peas. Oily fish. Almonds. Spinach. Broccoli. Kiwi. Mango.	You can find Water-soluble vitamins in: Vegetables and fruits. Dairy. Meat. Legumes. Peas. Liver. Eggs. Fortified grains. Cereals.

As a cyclist, it’s essential to get your daily vitamins from food or supplements. Don’t overlook these nutrients, as they are crucial for your performance.

Minerals That All Cyclists Need

There is a group of minerals that every cyclist needs to take:

Calcium:

We’ve been taught since childhood that calcium is important for bone formation, right?

As a cyclist, you now need calcium more than ever, as it helps support and protect your bones from osteoporosis during intense workouts. Therefore, you must ensure you’re getting enough calcium without exceeding 500 mg per day. You can get calcium from:

Almonds
Caviar
Yogurt
Chickpeas
Peas
Broccoli
Hummus
Chia seeds

Magnesium:

If you exercise intensely, you will lose a significant amount of magnesium, so you’ll need to increase your intake by about 20%. Magnesium helps regulate blood sugar, blood pressure, and bone growth and enhances nerve function. It also helps the body efficiently process carbohydrates and fats to generate the necessary energy. You can get magnesium from:

Vegetables.
Fruits.
Fish.
Meat.
Nuts and seeds.
Chocolate.

Men need to consume 420 mg of magnesium per day and women 320 mg daily.

Iron:

Iron deficiency can lead to the risk of anemia, which can make you feel fatigued and weak during exercise, significantly and negatively affecting your performance. Therefore, it is essential to ensure you get the appropriate daily intake of iron. You can obtain it from:

Meat.
Fish.
Spinach.
Broccoli.

Women need 18 mg of iron daily, while men require 8 mg.

Summary

“Whether it’s macronutrients or micronutrients, it’s important to get the right amount of these elements to protect your health and enhance your performance. Now, let me ask you again: Are you ready for your next ride?

FAQS

1- How Can Macronutrients Be Measured Daily?

To accurately track your macronutrient intake, you need to measure the weight of everything you consume using measuring spoons, measuring cups, or a food scale.

2- Can The Body Produce Macronutrients?

Macronutrients, including carbohydrates, proteins, and fats, are considered essential nutrients, meaning your body either cannot produce them or cannot produce them in sufficient quantities.