Cycling Nutrition Tips for Fueling Your Body for Rides
Cycling Nutrition: Tips for Fueling Your Body for Rides
Most people choose to cycle as their daily form of exercise. It strengthens almost all major muscle groups of our body with little strain compared toother activities. It improves our cardiovascular fitness, is time efficient, and is also fun and adventurous.Our body burns up carbohydrates, proteins, and fat. Along with replenishing these nutrients, we must also drink lots of fluids to makeup for all the fluid lost by sweating. It’s important to know aboutcycling nutrition and tips for fueling your body for rides. For a lack of proper knowledge on nutrition intake for cycling, many people end up with gastric issues. They also face dehydration, unwanted weight loss, nausea, and illnesses. To avoid such situations, learn more about cycling nutrition and tips for fueling your body for rides.
Understanding the Energy Demands of Cycling
Carbohydrates
Fat
On the other hand, from fat, we get 9 calories per gram. Some people try toget their bodies accustomed to burning fat more than carbohydrates. Sowhen a lack of glucose occurs, the body doesn’t start burning sugar fromthe blood. But this is not a simple thing to do.
Protein
It has always been a favorite source of energy by fitness enthusiasts and cyclists. This is because protein maintains and repairs our tissues efficiently and bulks up our muscles, aka storing energy for times needed. How long you ride your cycle and at what rate you use your energy during that time highly affects the fueling amount. Usually, the smaller duration of cycling takes up less energy and, as a result, doesn’t require much fueling after or during the ride. But longer rides require better-fueling plans, and so does more intense cycling. On the other hand, in low-intensity rides, our body uses up only the accumulated fat instead of carbohydrates. We don’t really need to have an intake of fat afterward in this case, as the fat in our body is already enough for us. So it is crucial to have a clear idea about cycling nutrition for fueling your body for rides
Pre-Ride Nutrition
Even though cycling is quite relaxing and fun compared to other constricted forms of exercise, it can be a potent physical exertion. Depending on duration and severity, it drains out lots of energy and stored nutrients. This is why we need a balanced meal prior to a ride to retain enough energy, mitigate injuries, and have stronger muscles. Cambridge published a research paper in the British Journal of Nutrition. It said keeping stable blood sugar levels and preventing hypoglycemia is possible with a balanced meal prior to exercise. This is why, depending on a person’s weight, gender, and other personal details, one must take a scrumptious pre-ride meal rich in carbs, fat, lean protein, fluids, minerals, etc.
Macronutrient Ratios
On average, a person can consume 60 grams of carbohydrates in an hour and a total of 200 to 300 calories per hour. The pre-ride meal should consist mostly of carbohydrates of around 60 grams for sustained energy. Fish, chicken, turkey, eggs, and some dairy products, can make good sources of protein. A cyclist should have around 70 grams of protein for a pre-ride meal.
An adult human usually has around 1,000 calories of stored fat in his body. We also get quite enough fat from the daily meals we intake. For a healthy and delicious pre-ride meal, you can have nuts, avocados, etc., food rich in healthy fat of around 5–16 calories.
Hydration Strategy
Without being adequately hydrated, you will be dehydrated due to inevitable sweating, weakening, digestive issues, etc., so it’s important to drink plenty of water for 2 to 3 hours prior to the ride. You may also have sports drinks rich in high carbohydrates and electrolytes.
Proper Time
Many athletes and experts have recommended having a full stomach the night before the ride. It usually takes up to around 4 hours for the proper assimilation of nutrients into our bloodstream. You can have a well-balanced breakfast with light protein-rich and high carbohydrate food. You may also have a small intake of an energy bar of 23 grams shortly before the ride. It is not wise to drink lots of fluid right before the ride as it may cause nausea, stomach, or too much urine discharge.
During-Ride Nutrition
With small-duration rides of around 30 minutes, any food or supplement intake is not necessary. Too much food intake may result in overweight or other stomach issues. Though in longer rides of around 2 to 6 hours, intakes nutrients and fluids are important, that too in a well-planned, balanced way. Some cyclists neglect to fuel themselves during rides, as they think they can replenish the nutrients with a post-ride meal. But this has cost many ridersWhen the rides are long, and you burn lots of calories and sweat a lot, your body starts using sugar from the blood, and you get dehydrated as well. Later on, you may notice significant weight loss and other health issues. Even if you start cycling to lose weight, it is important to have a strong and healthy body for a strenuous sport like this. To avoid dehydration, you can weigh yourself before and after rides for a few days and see if your weight keeps decreasing. If you lose 3% of your original weight through sweating, it means that you need to adjust your fuel intake accordingly. You can also eat energy bars and very few sports drinks for 2 to 3 hours rides to make up for the loss. For longer rides, you may have actual food mostly full of carbohydrates and
light protein. Usually, a balanced diet should be enough for proper energy and tissue repair. But some cyclists take supplementary pills to boost their stamina. This happens especially in long-duration and high-intensity races. But for regular exercise, it is better to avoid supplements as they end up messing with our immune system. You should have your during-ride meal in smaller portions with intervals of around 15 or so minutes.
Post-Ride Nutrition
Post-ride nutrition is all about replenishing all the used-up nutrients, glucose, fat, and muscles. After the ride, a cyclist has burned lots of calories and lost lots of fluid. Even if they’ve had proper prior or during-ride meals, a post ride meal is absolutely crucial. Especially when the ride is intense or long, the cyclist should have his meal as soon as possible. Dr. Nancy Clark is a renowned sports nutritionist and author. According to her, a combined post-ride nutrition meal of carbohydrates and proteins is critical for muscle recovery. It also helps in damage repairs and replenishes glycogen. Experts have said that having a meal within 45 to 60 minutes of exercise increases the rate of nutrient uptake in the body. It also enhances blood’s capability of carrying oxygen. Protein builds up skeletal muscles and repairs damage or injury to our muscles. Apart from that, antioxidants and anti-inflammatory food items can reduce oxidative stress. It also repairs tissue damage and eradicates other probabilities of injury. Anthocyanins, vitamin K, and vitamin C work as antioxidants.
Berries, spinach, Swiss chard, and other leafy greens are dominant sources of antioxidants and minerals. You can find anti-inflammatory substances, omega-3, and other minerals in ginger, garlic, and carrots. You can also find them in tomatoes, nuts, salmon, and other fatty fish, etc.
Supplement Considerations
Supplements can not substitute for a well-balanced diet. Many supplementary pills are illegal for being overbearing and have side effects. However, there are many energy gels and bars, and protein supplements, that have been tested multiple times over the years. Expert people andprofessional cyclists have also been known for using them.
For example, Creatine is a well-known supplement used to get energy for muscle contractions. Beta-Alanine is a supplement of amino acids. It increases carnosine levels in muscles. Athletes of endurance sports usually use it.
Whey protein powder is also a well-known supplement of protein. It is said that whey protein can recover and repair muscle very quickly.
As a result, they can cause many side effects like allergies, nausea, digestive issues, prolonged diseases, etc. In some cases, they have been reported to neutralize the effects of other medications as well. It is absolutely necessaryto consult a specialist or doctor before taking supplements. A doctor will give you a personalized plan for diet in balance with
supplementary intakes. One should never opt out of supplements without consulting an expert to avoid uncalled-for health issues.
Hydration Strategies for Cyclists
Cycling out in the open for hours costs lots of fluid through sweating. Without proper water intake before, during, or after a ride, you will be severely dehydrated and end up contracting severe illnesses. Without proper hydration, performance can be impaired, and fatigue can increase. It can also impair recovery. A few things to consider as strategies to prevent dehydration are-
- Check Urine Color: Always note your urine color. If the urine looks pale and odorless, then it means that you are more or less properly hydrated. If the urine is yellowish, smelly, and not adequate in amount, then you have to increase your fluid intake.
Drink Sufficient Water: Always remember that people sweat more in hotter weather compared to cooler weather. As a result, you will require drinking more in warmer weather.
● Take Balanced Intake: Have a balanced intake of water and sports drinks induced with high electrolytes, sodium, and other minerals.
● Don’t Waste Time Drink Water: Don’t wait till you get thirsty. You’ll feel weaker if you wait till you are thirsty. And by the time you get thirsty, you probably will already be dehydrated. So always drink
water before getting thirsty.
● Drink Water with Minimal Breaks: Hydrate yourself 2 to 3 hours before starting your ride. As a result, you’ll start fresh and will not need to have constant water intake during a ride.
● Have Less Water at a Time: Have a small amount of water or sports drinks during the ride. Instead of having lots of water at one time, have it in small amounts at small intervals. Drink lots of fluid after finishing the ride. This will replenish the mineral loss.
● Plan Well: Make a personalized plan for hydration. Observe your water intake and discharge, and then, based on that, make a plan. If required, take help from specialists. Once in a while, you can carry liquidated food. Too much of this might result in stomach cramps, though.
Even though cycling is quite relaxing and fun compared to other constricted forms of exercise, it can be a potent physical exertion. Depending on duration and severity, it drains out lots of energy and stored nutrients. This is why we need a balanced meal prior to a ride to retain enough energy, mitigate injuries, and have stronger muscles. Cambridge published a research paper in the British Journal of Nutrition. It said keeping stable blood sugar levels and preventing hypoglycemia is possible with a balanced meal prior to exercise. This is why, depending on a person’s weight, gender, and other personal details, one must take a scrumptious pre-ride meal rich in carbs, fat, lean protein, fluids, minerals, etc.
Frequently Asked Questions
It is common for people to have questions regarding cycling. This is especially if you are a new rider and are not sure about the importance of nutrient intakes. Find out more about proper and different types of diet for cycling.
How Much Water Should I Drink During a Cycling Ride?
The water intake during a cycling ride should depend on personal requirements. But it is recommended to have around 25 ounces of water in small amounts during the ride.
Should I Consult a Nutritionist or Dietitian for Personal Advice?
Yes, it is better to consult a nutritionist or a dietitian to maintain a balanced diet full of nutrition and proper fluid intake. They will make a proper personalized plan for you to follow to reach your personal goals.
What are Some Signs of Dehydration to Watch Out for During a Ride?
Some apparent signs of dehydration are yellowing urine and less urine discharge. Also, thirst, dryness of mouth and lips, dizziness, weakness, nausea, etc. Some face stomach issues as food can’t get digested without the required amount of water.
Bottom Line
As cycling is a comprehensive form of exercise for the whole body, it is important to be well-fed on a proper diet. Without a proper amount of carbohydrates, proteins, fats, and fluids, you will not be cut out for cycling. It is not wise to go cycling hungry to lose weight, as it will harm your health severely. You can easily be ready for a cycling session, whether it’s for normal exercise or athletic purposes, by following the tips properly. Although nutrient intakes differ from person to person, these tips and strategies can be applied by everyone. All you have to do is personalize the amount of calorie intake by observing yourself for a few days. Taking suggestions on cycling nutrition and taking tips for fueling your
body from experts is highly recommended. It is more important to focus on your diet when it comes to cycling to get better and healthier results.