Cycling can help you burn a lot of calories. But it doesn’t mean that you should eat or drink whatever you want. When it comes to nutrition, not everyone makes the best choice of foods and drinks during rides. And, whatever you take will affect your riding performance. The right foods and drinks can boost your ride, while the wrong ones will slow you down. So, you might want to consider your food and drink intake the next time you go cycling.
Some cyclists like to have a big meal at least two to four hours before getting on the saddle, and if it’s a snack, wait at least 30 minutes to two hours before the ride. The right amount of time depends on your system and the food you took in. But, you want to be careful with the type of foods you choose. The longer your ride, the more carbs, proteins, and fat for fuel cyclists need. However, you don’t want to go crazy and eat whatever you find; you need the healthy ones.
Carbohydrates
Examples of healthy carbs that are good for your intake include oats, wheat breads, quinoa, bananas, beetroots, sweet potatoes, chickpeas, apples, and oranges. Bananas are one of the top foods cyclists carry on their rides. If you haven’t tried it, take one on your next ride for a snack, and you’ll notice the difference right away.
Proteins
Top foods for proteins are eggs, salmon, cottage cheese, beef, greek yogurt, whey protein, chicken, turkey, and lean meat. But, because proteins are “heavy” foods, you want to consider when you’ll consume them. You might be used to drink protein shake between workouts, and they work well. You should, ideally, need to daily consume one gram of protein per pound of body weight. But, bringing a protein shake in your ride might not be the best idea. Cycling means endurance, and protein is best for recovery. I can guarantee you don’t want to consume protein shakes during your break on the ride. It will make you feel full, and you will get tired sooner. So, you should finish your ride before eating meats or drinking protein shakes.
Fats
Examples of healthy fats include avocado, nuts, flaxseed, omega-3, peanut butter, sunflower, soy, and salmon. Therefore, you want to introduce any of these in your food intake.
Drinks
When it comes to drinks, your best bet is water. Hydration is vital during rides. Coffee breaks are also great for cycling, especially during early mornings. Gatorade can be beneficial for your recovery after a steep climb, but you have to use it wisely. Sugar can boost your performance, but too much can slow you down; and, this is why you don’t want to include foods with too many additives and preservatives during your rides. Personally, if I’m doing a climb, I take Gatorade, but I only take little sips for recovery when I need it. Drinking half or the whole bottle is not going to help you. When the weather is hot, bring plenty of water. And, if you have two bottles, make a homemade energy drink; add a pinch of sea salt and squeeze a lemon in one of them, or carry a crystal light mix to add it later. If you want to add sweetness, use honey; the more natural the drink, the better.
To make it simple, bring a snack like a banana, peanut butter sandwich, peanuts, almonds, trail mix , an oatmeal bar, or protein bar to eat between breaks, with water and a homemade drink on your rides. And, save the protein shakes or “heavy” meals for 2-4 before the rides; or for after you finish cycling. Keep those tips in mind and try them on your next ride if you haven’t, and you’ll notice the difference in your performance.
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