Exercise may help you lose weight, boost your mood and strengthen your cardiovascular system, according to MayoClinic.com. Exercise also plays an important part in maintaining successful weight loss. Although bicycling may help you lose a few pounds, combining your exercise with a weight-loss diet may increase your chances of success. A healthy diet plan for a cyclist includes adequate nutrients to provide enough energy for this strenuous sport, while restricting unhealthy sources of calories that may lead to weight gain.
Cycling
While some individuals enjoy leisurely bicycle rides, serious athletes train and compete in cycling races. According to PubMed, a cyclist's good nutrition is an important factor during all stages of training and competing. They warn that cyclists consuming fewer than 2,000 calories per day may experience difficulty meeting their nutritional requirements.
Nutritional Requirements
While everybody requires a variety of nutrients, cyclist may need more protein than sedentary individuals require. The American College of Sports Medicine recommends endurance athletes consume about 1.2 g of protein per kilogram of body weight, which equals about 2.3 lbs. Cyclists also require between 20 and 30 percent of their daily calories in fat and about 60 to 70 percent of calories from carbohydrates.
Weight Loss
Losing weight requires taking in less calories than you burn. Your specific calorie requirements depend on your sex, your current weight and your level of activity. As a cyclist, your activity level can vary throughout the cycling season, depending on training routines, competition and off-season activities. Cutting back on 500 calories per day or increasing your workout to burn an additional 500 calories each day will help you lose about 1 lb. each week.
Food Choices
Include lean cuts of meat, fish and poultry without the skin to fulfill your protein requirements. Select low-glycemic foods, such as yogurt, beans, apples and brown rice to include in your carbohydrate intake. These low-glycemic foods help keep your blood glucose levels steady during your workouts and competitions. Make sure you eat plenty of fruits, whole-grains and vegetables to obtain necessary vitamins, especially B complex. The American College of Sports Medicine warns that deficiencies in B vitamins may compromise your athletic performance. Nutritious sources of B vitamins include fortified cereals, whole-grains, meat and milk.
Eating While Riding
Your body requires constant refueling during endurance training, such as cycling. Bicycling.com recommends riders consume an average of 1 g of carbohydrates for each minute of riding. Consume a small snack once each hour to introduce these important carbohydrates into your body for energy during your ride. Look for handy snacks, such as energy bars and sports drinks. Include these ride snacks in your daily calorie allowance to avoid overeating and accidentally sabotaging your weight-loss plans.
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