No matter the distance when cycling, the weather and effort can make you feel extra hungry and thirsty. If you’re an avid cyclist, you may have noticed that sometimes you feel a boost or a loss of energy after eating a snack or getting a drink; that’s because the food you eat affects your stamina and energy levels. So, make sure that the food you choose won’t slow you down.
Here, you’ll find tips that will help you improve your eating and drinking habits during your bike ride to keep up with the endurance needed for cycling.
Vitamins and Minerals
Cyclists depend on oxygen levels, metabolic efficiency, energy, and muscles to practice the sport. And particular vitamins and minerals will have additional benefits depending on the sport we practice. According to research, the following are the top vitamins and minerals cyclists need to improve their endurance.
Magnesium– To keep blood pressure and heart rate steady. Find foods high in magnesium here.
Vitamin C – Helps with the immune system, muscles, and bone health. Other than in citrus foods, you can find vitamin C in cantaloupe, tomatoes, white potatoes, strawberries, guava, acerola cherries, bell peppers, kiwi, and green vegetables.
Iron– Mineral needed for energy and focus. It delivers oxygen to our body and muscles which, is needed for endurance sports such as cycling. Foods that are high in iron include red and organ meats, legumes, spinach, oysters, and mussels.
Zinc– Promotes bone density prevents fractures balances metabolism, and protects eye vision. Foods high on zinc include spinach, legumes, red meats, shellfish, squash/pumpkin/sesame seeds, nuts, eggs, potatoes, green beans, kale, whole grains, milk, and cheese.
Vitamin E– It’s not just for skin health, hair growth, or for anti-aging and anti-cancer effects. It’s an antioxidant and it’s recommended for eyes, brain, heart, blood, and immune system health too. Some of the best sources of vitamin E include sunflower seeds, mango, nuts, almonds, spinach, avocados, squash, kiwi, olive oil, wheat germ oil, and broccoli.
Omega-3– Reduces inflammation, and boosts energy, blood flow, and endurance. It also helps to reduce pain related to sports injuries. Some high sources of Omega-3 foods are fish (mackerel, salmon, tuna, sardines, cod liver oil), nuts, seeds, seaweed/ algae, and plant oils (flaxseed, soybean, and canola).
If we want to stay healthy, we depend on nutrients. And while some vitamins and minerals can be found in supplements, not all of them are safe to ingest.
About Carbohydrates and Cycling
Carbohydrates are considered “fuel for endurance” and can help you get to achieve a longer ride. According to Active.com, eating these helps to balance glucose levels and improve performance. When it comes to cycling, research suggests that we should consume “12 grams per kg of body mass / 300-400 grams for meals consumed three to four hours before” cycling.
You might be happy to hear that you don’t need to get rid of carbs for cycling but please, keep in mind that not all carbs are good to consume and that balance is always critical to staying healthy, in every aspect.
Some of the best and healthy carbs to consume to preserve your energy during cycling include oat bars, fig newtons, dark chocolate, cheese, apples, blueberries, oranges, dark chocolate, raisins, pears, grapefruit, whole wheat bread/ cereal, low-fat yogurt, carrots, dates, sports drinks, and one of the favorites cyclist’s snacks, bananas!
Some other healthy carbohydrate foods to consider before or after your bike ride are oatmeal, corn, white potatoes, whole wheat bread/tortillas/pasta, beets, chocolate milk, brown rice, bread toasts, scrambled eggs, and sweet potatoes.
Foods that slow you down
After eating any of the following foods during a bike ride, you’ll notice that you’ll feel a boost of energy in the beginning but, later, you end up feeling fatigued, and your ride will start to feel eternal:
- Sugary drinks
- Sweet pastries
- Dairy products
- Highly processed foods (syrups, jams, sweetened products, white flour products, chips, pretzels, soft drinks, fries)
- Fried Foods
- Alcoholic drinks
- Tobacco products
- Baked goods (pizza, donuts, cookies, cupcakes, cakes, biscuits)
- Highly caffeinated drinks
- Fatty foods
- Foods or drinks high in protein
- Foods high in fiber
Bottom Line
When you’re riding your bike, you want to be able to reach your destination and, in most cases, return to your starting point. So, you’ll want to avoid eating foods and drinks that will hurt your performance. Consider your likes of daily food and beverages. If you need to change your eating habits, do it gradually and with the help of a nutritionist if necessary. You’ll notice a difference in your performance if you try it.
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