This is what cycling nutrition should be
Nutrition plays a critical role in cycling performance. Whether you’re training for a competition or enjoying a leisurely ride, the right products ensure that your body has the energy it needs. If you are not aware of what to eat for cycling, you should know that there is no specific answer: a well-balanced diet that includes the right nutrients at the right times, such as a strong breakfast before cycling, will help fuel your muscles, improve recovery, and keep you hydrated.
What should a cycling diet include?
A cyclist’s diet should be rich in essential nutrients to meet the energy demands of the sport. The three main macronutrients that every cyclist needs are carbohydrates, proteins, and fats. These can be eaten as liquid food for cycling or be eaten when having lunch after cycling. Combined with proper hydration, they are key to staying fueled and strong throughout training sessions and competitions.
Carbohydrates are the body’s primary source of energy, especially during intense physical activities like cycling, since your body taps into its glycogen stores (the form in which carbs are stored in muscles) for fuel. Foods like whole grains, oats, fruits, and vegetables are excellent sources of complex carbs. In addition, protein is vital for muscle recovery and repair. Include lean sources of protein in your diet, such as chicken, fish, beans, and eggs, to support muscle repair and growth.
Fats become increasingly important during longer rides when your body begins to rely on fat stores for energy. Eat avocados, nuts, seeds, and olive oil, which provide long-lasting energy and support overall health.
Hydration is perhaps the most critical aspect of cycling nutrition. Water is essential for regulating body temperature, transporting nutrients, and maintaining endurance. Cyclists should drink water consistently throughout the day, not just during the ride. If you’re wondering what food to take on a bike road, this one is your must!
What to eat before cycling?
The meal before a ride is one of the most important aspects of cycling nutrition. Ideally, a cyclist should eat a well-balanced breakfast before cycling, ideally 1-2 hours before hitting the road. This meal should include all kinds of products. If you are also planning a quick stop, other interesting options to consider when thinking about what food to take on a bike road include fast-absorption products, such as dried fruits or a juice.
If you’re short on time, a quick energy bar or a banana smoothie with some protein powder can also do the trick. The goal is to avoid heavy, greasy foods that may make you feel sluggish or cause digestive discomfort while cycling. Moreover, do not taste new products before cycling if you do not know how your body is going to react.
What to eat on the bike route?
During longer rides, it’s important to maintain your energy levels by eating small, easily digestible snacks. Cycling for more than 90 minutes requires refueling to avoid fatigue and maintain performance. Here are some of AURUM’s team preferred options:
- Solid foods such: energy bars, bananas, or dried fruits are great options for a quick carb boost. These are easy to digest and can be stored in cycling jersey pockets or backpacks.
- Liquid food for cycling: they are the best option if you are wondering what food to take on a bike road due to their lightness and nutritive characteristics. Sports drinks containing electrolytes and carbohydrates are great for maintaining hydration while providing a quick energy source.
For even quicker energy, many cyclists turn to energy gels. These are packed with simple sugars and electrolytes to help you when you’re feeling fatigued. However, it’s important to drink water with these gels to help your body absorb them properly and avoid gastrointestinal discomfort.
What to eat after cycling?
After completing a ride, your body needs to recover, and nutrition plays a crucial role in that process. Within 30 minutes to an hour after your ride, having lunch after cycling and including a mix of carbohydrates and proteins is key. The carbs will help replenish glycogen stores, and the proteins will repair and build muscle.
Some of our favorite options are a turkey sandwich (or a plant-based protein of your preference) on whole-grain bread, accompanied by a fruit smoothie. If you’re looking for a lighter option, a yogurt bowl with nuts and berries is another excellent snack if you do not know what to eat for cycling. Keep in mind that many combinations are possible: the only goal is to restore your energy and help your muscles recover.
Cyclists should also pay attention to portion sizes based on the intensity and length of their ride. Longer, more intense rides may require larger meals with more carbs and protein, while shorter rides may require only a small snack.
Nutrition as a basis for sport
In conclusion, determining what to eat for cycling is the foundation of any cyclist’s performance. Hydration is a key element not only before and after cycling but also during the ride to maintain endurance and prevent dehydration. A well-balanced diet rich in carbohydrates, proteins, and healthy fats will give your body the energy it needs to perform at its best, while post-ride meals aid in recovery. Combine liquid food for cycling and solid products to get the most of all versions.
At AURUM, we know that cycling nutrition is not just about eating the right food: it’s about timing and balance. By incorporating these tips into your routine, you can enhance your cycling performance, recover faster, and enjoy your rides more than ever. Stay hydrated, stay fueled, and keep pedaling with us!
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