Bicyclists need a healthy diet to support endurance and prevent cycling-related injuries. A nutritious diet for cyclist provides an adequate amount of calories for energy and is nutritionally proportionate. Hydration is also important and long-distance cyclist may benefit from carbohydrate loading. Cyclist who train hard and eat a healthy diet should not need dietary or ergogenic supplements.
General Guidelines
According to the Australian Institute of Sports (AIS), the average cyclist needs 35-48 calories per kilogram (calories/kg) per day while professional cyclists may require up to 60 calories/kg per day. Cyclists can determine if they are getting enough calories by monitoring their weight and energy level. Unintentional weight loss can affect performance and may be a sign that a cyclist is not eating enough. Weight gain may signify that too many calories are being consumed.
Carbohydrates are a cyclist's main source of energy. The AIS says cyclists need 5-11 grams per kilogram (g/kg) of carbohydrates per day. Protein builds and repairs muscle tissue and should be consumed at 1-1.6 g/kg per day. Healthy carbohydrates and proteins include fruits, vegetables, whole grains, low-fat dairy products and lean proteins. The President's Council on Fitness, Sports and Nutrition (PCFSN) says athletes should consume less than 30 percent of their calories from fat; eating too much fat contributes to weight gain and heart disease.
Hydration
Proper hydration is important for cyclists to reduce the risk of dehydration. According to recommendations from the American Council on Exercise (ACE), cyclists should drink 17 to 20 oz. of fluid prior to an activity and 7 to 10 oz. of fluid every 10 to 20 minutes during an activity. Cyclists should rehydrate by drinking 16 to 24 oz. of fluid for every pound that is lost, a calculation that requires pre and post-workout weights. The PCFSN says water is the best way to hydrate but athletes who exceed 90 minutes of activity may benefit from sports drinks that contain 15 to 18 g of carbohydrates per 8 oz. to refuel muscles.
Carbohydrate Loading
Endurance cyclists who carbohydrate load can increase their long-term energy stores called glycogen, according to the Mayo Clinic. Carbohydrate loading increases carbohydrate intake to 9-10 g/kg three to four days before an endurance event. The Mayo Clinic warns that carbohydrate loading can cause weight gain, indigestion and high blood sugars and may be more effective in men than women.
Ergogenic Aids
Ergogenic aids like steroids, amphetamines, caffeine, ephedrine, DHEA, amino acids, protein, enzymes, multivitamins and human growth hormone claim to improve an athlete's endurance, muscle mass and performance, according to the McKinley Health Center. Cyclists should be very cautious when taking ergogenic aids because many are unregulated and have not been scientifically proven as safe or effective. Steroids, amphetamines, DHEA, ephedrine and human growth hormone have also been banned by many sports organizations and some are illegal. The Mayo Clinic says the best way for athletes to improve their endurance and performance is to eat a healthy diet and train hard.
Female Cyclist and Iron
The AIS says female cyclists are at risk for iron deficiency. Iron is an essential mineral that helps form red blood cells. A deficiency can cause fatigue, dizziness, nausea, vomiting, headache, weight loss and difficulty breathing. Dietary sources of iron include red meat, poultry, fish, green leafy vegetables and fortified cereals. Female cyclists who are unable to consume enough dietary iron may benefit from iron supplements.
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