Nutrition in cycling

How to eat right? Everything worth knowing at a glance

Cycling is fascinating and combines exciting competitions with impressive nature experiences. If you like to pedal yourself, you should pay attention to an optimal nutrition. Thus, the food plan has a direct influence on the performance and subsequent regeneration. But which foods are recommended for cyclists and what should be taken into account during exercise? Here you will get answers to these central questions and a variety of useful tips.

The basics of performance-enhancing nutrition for cyclists
Nutrition is a crucial factor for both training progress and success in competition. Only when your body is supplied with all the nutrients it needs can you perform at your best. Since cycling is an endurance sport, carbohydrates play a central role here. Especially during longer tours, a lot of energy is consumed, which must be balanced by carbohydrate-rich foods. Starchy products such as pasta, rice and potatoes are ideal. The multiple sugars contained are broken down continuously and over a long period of time. The result is a constant energy supply, which is of great importance for the effort involved in cycling.
In addition, it is important to ensure a sufficient supply of high-quality fats and proteins. For example, omega-3 fatty acids from fish and nuts are recommended for cyclists. Various studies have shown that these fats improve the ability to regenerate. Proteins, on the other hand, serve to build muscles and provide the necessary power in the legs. Depending on body weight and load intensity, about 90 to 120 grams of protein should be consumed per day.

The right nutrition before the start
Before you start your next training session, it is important to provide your body with the best possible nutrition. For this purpose, a rich meal is recommended about 3 to 4 hours before the start of the training. About 1 hour before, you should plan another small snack with plenty of protein, but little fat. Low-fat cream cheese in combination with a banana, for example, provides a noticeable energy kick without weighing down the stomach. In this way you create the optimal conditions for your maximum performance and start strengthened in your training.

You want to improve your fat metabolism? For this particular training goal, you should occasionally get on your bike without eating. However, make sure to reduce the amount of training so as not to overload your body. After a good hour on the bike at the latest, it is advisable to take in carbohydrates so that a possible hunger pang can be avoided.

This is the ideal energy supply on the road
During training sessions and competitions, cyclists often sit on the saddle for many hours. So that you do not have to fear a drop in performance, you must not neglect the energy supply on the road. Cyclists can choose from a variety of different products. Energy gels, for example, are particularly popular and are available in a wide range of variants. The carbohydrates they contain are absorbed via the oral mucosa and provide an immediate energy boost. The corresponding products take up little space and can easily be stowed in the jersey pocket.

Energy bars are also among the classics in cycling and can make a valuable contribution to nutrition. In contrast to gels, bars often contain additives such as magnesium and calcium. A lot of minerals are lost through heavy sweating, which underlines the importance of these products. Due to the enormous range on offer, suitable bars can be found for all taste preferences. Those who feel tired and unfocused can additionally reach for energy bars with caffeine or taurine.

Replenish energy stores after exertion
You've given it your all and finally reached the finish line? Now it's time for some well-deserved rest and relaxation. In the form of the right nutrition you can support your body and shorten the regeneration time. The first focus is on compensating for a possible lack of water. Despite the supply of drinks on the road, it is not uncommon for dehydration to occur. Especially during longer tours in summer, the body's need for fluids is often underestimated. Perfect for the first refreshment after training or competition are isotonic sports drinks.

To replenish energy stores after exercise, easily digestible carbohydrates are also recommended. Light pasta dishes, for example, are well-suited meals in the first hours after training. On the other hand, you should avoid fats that are difficult to digest and a high amount of fiber at this time.

Avoid typical mistakes in nutrition
Intensive units on the bike stress the entire organism. A faulty diet can therefore lead to a wide variety of problems and negatively affect your performance. Even the smallest amounts of alcohol, for example, can reduce training success and limit performance. Alcohol consumption, for example, disturbs the entire mineral balance and has been shown to weaken the immune system. As a result, the full performance capacity cannot be utilized and regeneration takes much longer.

The timing of energy supply is another problem with nutrition in cycling. Amateur athletes often wait until they feel thirsty or hungry before reaching for the energy bar or water bottle. By this time, however, it is often too late and a deficiency has already set in. It is better to take in energy regularly depending on the kilometers ridden or at fixed intervals. This approach provides your body with optimal nutrition before an energy deficiency can even occur.

The advantages of a customized nutrition plan
Due to the complexities involved, nutrition can be a major challenge in cycling. If you are pursuing ambitious training goals, you can save yourself a lot of stress by making a specific plan. Ideally, you should set up an individual nutrition plan that serves as a guide for your daily routine. That way, you don't have to think about what to buy and what to cook every day. This professional approach is also the ideal solution for preparing for a competition. As an alternative to a fixed nutrition plan, you could hang the principles of performance-enhancing nutrition on your refrigerator as a note.

Overall, performance-enhancing nutrition for cyclists is made up of various sub-steps. From nutrient distribution to proper timing, there are different aspects to consider. In addition, every organism is different and reacts differently to certain foods. The combination of the theoretical basics with the knowledge about your own body therefore forms the basis on the way to an optimal diet. If you heed all the listed tips and recommendations, nothing will stand in the way of optimal performance in cycling.