LE GUIDE DE LA NUTRITION POUR LES CYCLISME
Le cyclisme est un sport qui exige beaucoup de votre corps. Que vous soyez un cycliste occasionnel ou un aspirant professionnel, ce que vous mangez et buvez peut avoir un...
THE BICI GUIDE TO
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.
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:
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.
Aim to consume 3-4 grams of carbohydrates per kilogram of body weight. This can be through meals rich in grains, fruits, and vegetables.
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.
To replenish glycogen stores, consume 1-1.5 grams of carbohydrates per kilogram of body weight within 30 minutes of finishing your ride.
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.
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.
Consuming 20-25 grams of protein within 30 minutes after your ride can aid in recovery.
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.
Fats should make up about 20-35% of your total daily calories.
Focus on healthy sources like avocados, nuts, seeds, and olive oil.
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.
Drink 500-750 ml of water about two hours before you start riding.
Consume 500-1000 ml of water per hour, depending on the intensity and weather conditions. Electrolyte drinks can help replenish lost salts.
Rehydrate with water or an electrolyte drink, especially if you’ve been sweating heavily.
While a balanced diet should cover most of your nutritional needs, some cyclists use supplements to fill in the gaps. Common supplements include:
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 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 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.
When it comes to fueling during your ride, convenience and quick energy are key. Here's a breakdown of the various options available:
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.
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.
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.
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.
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.
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.
Prepare your meals and snacks before your rides to ensure you have the right nutrients on hand.
Pay attention to how different foods make you feel and adjust accordingly.
Consistency in your eating habits will yield better performance and recovery over time.
If you have specific dietary needs or performance goals, consider consulting a sports nutritionist.
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!
Le cyclisme est un sport qui exige beaucoup de votre corps. Que vous soyez un cycliste occasionnel ou un aspirant professionnel, ce que vous mangez et buvez peut avoir un...
Mesdames et messieurs, passionnés de vélo et simples amateurs de belles choses de la vie, bienvenue au Tour de France ! Ce n'est pas seulement une course, c'est le plus...
Les vélos électriques sont la catégorie de vélos qui connaît la croissance la plus rapide et les gens du monde entier découvrent la liberté et les sensations fortes qu'ils procurent....
En tant que cycliste, le choix de la bonne configuration de pneus est essentiel pour optimiser votre expérience de conduite. Le débat entre les pneus tubeless et les chambres à...
Le VTT est une façon exaltante d'explorer les grands espaces, de s'attaquer à des sentiers difficiles et de profiter du frisson de la balade. Cependant, pour profiter au maximum de...
Si vous êtes un cycliste passionné ou si vous aimez simplement faire du vélo, vous avez probablement entendu parler du cirage de chaîne. Cette méthode d'entretien de la chaîne de...