Facts and Secrets: The Importance of Nutrition For Cyclists

Hi Cyclist, Do You Know The Nutrition Secrets?

Imagine consuming high carbs and low protein, how does it affect your performance? Or what if you eat a large meat and then decide to ride 500 miles? What actually will happen to your body? A lot of situations every day with our body can make us dizzy, exhausted, and tired, so what is the solution?

Good nutrition is a cornerstone of your day and plays a vital role in both your body’s health and your training performance. Let’s dive into the importance of nutrition for cyclists, so keep reading.

What is Cyclist Nutrition?

What comes to mind when you hear the word “Nutrition”?
A plate of vegetables and fruits? Or maybe a handful of unsalted nuts? Or drinking 2 liters of water throughout the day?

Nutrition is a method that individuals follow to change their lifestyle and mindset, aiming for good health and an ideal body. It is like a catalog that helps you choose the best healthy foods and drinks suitable for your body.

Nutrition for cyclists refers to dietary practices and strategies specifically designed to meet the physical demands of cycling. It includes the right balance of carbohydrates, proteins, fats, and other nutrients like minerals and vitamins, along with proper hydration to enhance performance.

Cyclist Nutrition Principles

Nutrition varies from one individual to another based on gender, age, and lifestyle, especially the individual’s physical activity. As a result, there are 3 basic principles of nutrition for cyclists, which are:

Macronutrients (Macros)

Macronutrients for the human body are essential principles of nutrition for cyclists and include:

Carbohydrates:

Carbohydrates are key to cycling performance, especially for long rides and races. They are stored in the muscles as glycogen, which the body uses for energy. Make sure to consume the right amount of carbohydrates for your body to improve performance during cycling.

Protein:

Protein helps repair and heal muscles after training and long rides. It also plays an essential role in maintaining muscle mass and enhancing recovery.

Fats:

Fats are an important source of energy that helps with the absorption of vitamins and hormone production.

Hydration:

Drinking adequate amounts of water is extremely important as it helps transport nutrients, regulate body temperature, and maintain electrolyte balance.

Quality and Quantity:

The quality of the food you eat is just as important as the quantity. Your food should be packed with the necessary vitamins and minerals, focusing on beneficial meals free from processed ingredients.

By following these basic principles, you can improve your healthy diet and performance as a cyclist, and enhance your endurance.

How To Track Your Nutrition?

Cycling nutrition depends on several factors, such as weather, performance level, ride duration, intensity, and individual preferences. In general, it can be divided into three phases:

1- Before Cycling (Light Proteins and Hydration)

Before cycling, it’s recommended to consume foods that contain a mix of light protein sources, such as eggs, unsweetened yogurt, nuts, and seeds, along with slow-release carbohydrates like oats, whole-grain bread, or bagels. Additionally, stay hydrated by drinking a mix of orange juice and water in equal proportions.

2- During Cycling (Carbohydrates)

Nutrition during cycling is divided into:

Low-Intensity or Short Rides (Less Than One Hour):

These rides typically don’t require extra fueling as you can rely on your body’s existing glycogen stores. At low intensities, your body can be trained to use fat stores as a larger energy source.

High-Intensity Rides:

High-intensity sessions require proper fueling to perform at the desired intensity and achieve optimal training effects. Make sure to consume carbohydrates throughout the day and have a carbohydrate-rich snack an hour before your ride. If your ride lasts more than 90 minutes, ensure you’re consuming carbs during your ride and refuel afterward with a small meal containing both protein and carbohydrates.

Long-Distance Cycling:

If you plan to spend several hours on your bike or simulate race-day conditions, make sure you have a nutrition plan to replace carbs at a rate of 60-90 grams per hour and begin eating after the first 20 minutes of your ride.

3- After Cycling (Recovery Phase)

After finishing your ride, whether it’s a short and easy one, a tough training session, or after a race, your priority should always be recovery after ride. The first 30 minutes post-exercise are known as the replenishment window or glycogen window. During this time, your body is primed to replenish glycogen stores and start rebuilding muscles damaged from intense exercise. All you need to do is provide it with the necessary building blocks and let your body handle the rest.

Summary

There is an old Latin phrase that you’ve probably heard in your childhood: “A Sound Mind in a Healthy Body.” While simple, it perfectly reflects the state we’re discussing. Proper nutrition is an essential part of your life as a cyclist to obtain the essential nutrients your body needs, which help improve your performance and increase efficiency.