A Cyclist's Diet

Cycling is a popular activity that people of all ages enjoy. Competitive cycling requires a training-specific diet to maximize performance. Off-season training typically includes weightlifting, while seasonal training builds speed and endurance on the bike; therefore a cyclist's diet differs depending on what type of training they are performing. Cycling during racing season often consists of one- to five-hour endurance rides; consuming sufficient calories is essential for top performance.

Cyclist's Calorie Requirements

Calorie requirements for cyclists vary based on gender, age, length and intensity of workouts. According to Christine Rosenbloom in her book "Sports Nutrition," studies examining energy consumption for competitive male cyclists ranged on average from 4,100 to 5,600 calories per day during racing season; women cyclists averaged 2,900 to 3,000 during training. Since calorie requirements vary, a good rule of thumb is to eat before, during and after endurance events, avoid feeling hungry and monitor body weight to make sure adequate calories are being consumed.

Diet Composition

Eating an appropriate balance of calories from carbohydrates, fat and protein will help ensure maximum performance during cycling. The American Academy of Orthopedic Surgeons states that an athlete's diet should consists of 60 percent to 70 percent (of calories) from carbohydrates, 20 percent to 30 percent from fat and 12 percent to 15 percent from protein. Rosenbloom recommends cyclists consume 65 percent (of calories) from carbohydrates, 15 percent from protein and the remaining calories from fat. She recommends cyclists consume 3.6 to 4.6 g of carbohydrate per pound of body weight and .55 to .64 g of protein per pound of body weight. The American Academy of Orthopedic Surgeons website provides information on pre-competition carbohydrate loading.

Staying Hydrated

Water is commonly consumed during cycling training and racing events. The American Academy of Orthopedic Surgeons states that athletes need more than the required eight cups of water per day; they state that cold water is best for staying hydrated during events of one hour or less. Rosenbloom recommends cyclists consume 20 oz. of water before riding, 5 oz. every 15 minutes during riding and 30 to 40 oz. after riding.

Sports Drinks

Sports drinks are typically recommended for endurance activities lasting longer than one hour. The American Academy of Orthopedic Surgeons recommends athletes consume sports drinks containing 6 percent to 10 percent carbohydrate for longer endurance events to help stay hydrated. Rosenbloom states drinking sports drinks during cycling will help meet the recommendation of consuming 30 to 60 g of carbohydrates per hour of exercise.

Carbohydrates During Exercise

Rosenbloom recommends consuming carbohydrates during cycling events to maximize performance. Carbohydrates consumed during cycling should consist of high-carbohydrate foods that are easy to eat and digest. Examples of appropriate carbohydrate choices during endurance events include energy bars, energy gels, dried fruit, crackers, bagels and fig bars.

Carbohydrates After Exercise

Appropriate carbohydrate consumption after training is essential for muscle recovery. Rosenbloom recommends cyclists consume approximately 100 g of carbohydrates (such as a high-carbohydrate sports drink) within one hour after exercise and another 100 g every two hours until a meal is eaten. She also states that after cycling, consuming some protein with the carbohydrates will help promote more rapid muscle recovery.