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THE BICI GUIDE TO

NUTRITION


Cycling is a sport that demands a lot from your body. Whether you're a casual rider or an aspiring pro, what you eat and drink can significantly impact your performance and recovery. This guide will help you navigate the essentials of cycling nutrition, so you can ride stronger and recover faster.

The Importance of Fueling

Just like a car needs fuel to run, your body requires energy to pedal efficiently. This energy is measured in calories, which are the units of energy that our bodies derive from the food we eat.

The three primary sources of calories are carbohydrates, fats, and proteins, collectively known as macronutrients. Understanding how to balance these macronutrients will help you maintain energy levels, avoid fatigue, and enhance your overall cycling experience. By fueling your body correctly, you can ensure that you have the necessary energy to power through your rides and recover effectively afterward.

Each of these macronutrients plays a specific role in fueling your cycling performance:

CARBOHYDRATES

The Primary Fuel

Often referred to as the body's preferred energy source, carbohydrates are broken down into glucose and stored as glycogen in your muscles and liver. During cycling, your body taps into these glycogen stores for quick and efficient energy. Carbohydrates provide 4 calories per gram and are essential for maintaining energy levels, especially during high-intensity efforts.

Before Your Ride

Aim to consume 3-4 grams of carbohydrates per kilogram of body weight. This can be through meals rich in grains, fruits, and vegetables.

During Your Ride

For rides lasting more than an hour, consume 30-60 grams of carbohydrates per hour. This can come from sports drinks, gels, or energy bars.

After Your Ride

To replenish glycogen stores, consume 1-1.5 grams of carbohydrates per kilogram of body weight within 30 minutes of finishing your ride.

PROTEIN

The Repair Mechanism

While not a primary energy source during exercise, proteins are vital for muscle repair and recovery. They provide 4 calories per gram and help rebuild muscle fibers that break down during your ride. Consuming adequate protein ensures that you recover well and are ready for your next ride.

Daily Intake

 Aim for 1.2-2.0 grams of protein per kilogram of body weight daily. Include lean meats, dairy, beans, and nuts in your diet.

Post-Ride

Consuming 20-25 grams of protein within 30 minutes after your ride can aid in recovery.

FATS

The Endurance Fuel

Fats are a concentrated source of energy, providing 9 calories per gram. They are particularly important for longer, endurance-based rides where the intensity is lower, and the body can use fat stores for a more sustained energy release. Healthy fats from sources like avocados, nuts, and seeds are crucial for overall health and endurance performance.

Daily Intake

Fats should make up about 20-35% of your total daily calories.

Favourite Sources

Focus on healthy sources like avocados, nuts, seeds, and olive oil.

HYDRATION

The Key to Performance

Staying hydrated is crucial for maintaining performance and preventing fatigue. Dehydration can lead to a significant drop in performance and increase the risk of heat-related issues.

Before Your Ride

Drink 500-750 ml of water about two hours before you start riding.

During Your Ride

Consume 500-1000 ml of water per hour, depending on the intensity and weather conditions. Electrolyte drinks can help replenish lost salts.

After Your Ride

Rehydrate with water or an electrolyte drink, especially if you’ve been sweating heavily.

Supplements

To Use or Not to Use?

While a balanced diet should cover most of your nutritional needs, some cyclists use supplements to fill in the gaps. Common supplements include:

Electrolytes

Electrolytes are minerals that carry an electric charge and are essential for various bodily functions. They help regulate nerve and muscle function, hydrate the body, balance blood acidity and pressure, and help rebuild damaged tissues. The primary electrolytes important for cyclists include sodium, potassium, calcium, magnesium, and chloride.

Caffeine

Caffeine is a natural stimulant found in various plants, including coffee beans, tea leaves, cocoa beans, and kola nuts. It is widely used around the world to enhance alertness and combat fatigue. For cyclists, caffeine can be a powerful tool to boost performance, delay fatigue, and improve focus.

Creatine

Creatine is a naturally occurring compound found in small amounts in certain foods and produced by the body, primarily stored in the muscles. It plays a crucial role in the production of adenosine triphosphate (ATP), the primary energy carrier in cells. For cyclists, creatine supplementation can enhance performance, particularly in short bursts of high-intensity efforts, improve muscle recovery, and increase overall strength.

CHOOSING THE RIGHT NUTRITION

Gels, Blocks, Bars, and More

When it comes to fueling during your ride, convenience and quick energy are key. Here's a breakdown of the various options available:

Gels

These are concentrated sources of carbohydrates that are easy to consume and digest quickly. They are ideal for quick bursts of energy and are usually taken with water to aid digestion and absorption.

Blocks/Chews

Similar to gels, energy blocks or chews provide a convenient and portable source of carbohydrates. They often come in bite-sized pieces, making it easy to control your intake and spread out consumption over time.

Bars

Energy bars offer a more substantial snack compared to gels and blocks. They often contain a mix of carbohydrates, protein, and fats, making them suitable for longer rides where sustained energy is needed. Look for bars that are easy to chew and digest while riding.

Drinks

Sports drinks combine hydration and carbohydrates in one. They are particularly useful in hot weather or for those who find it difficult to eat solid foods while riding.

Real Food

Some cyclists prefer natural options like bananas, dried fruits, or rice cakes. These can provide a wholesome and tasty alternative to commercial products, but they may be bulkier and less convenient to carry.

All Nutrition

There are numerous excellent options available for cyclists and athletes. From the convenience of energy bars and gels to the simplicity of drink mixes, it's all about finding what works best for you.

PRACTICAL TIPS

Plan Ahead

Prepare your meals and snacks before your rides to ensure you have the right nutrients on hand.

Listen to Your Body

Pay attention to how different foods make you feel and adjust accordingly.

Stay Consistent

Consistency in your eating habits will yield better performance and recovery over time.

Consult a Professional

If you have specific dietary needs or performance goals, consider consulting a sports nutritionist.

FINAL THOUGHTS

Cycling nutrition is about more than just eating right; it’s about understanding how your body uses fuel and how you can optimize your intake to improve performance and recovery.

By balancing carbohydrates, proteins, fats, and staying hydrated, you’ll be well on your way to achieving your cycling goals. Happy riding!

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