Cycling has many different aspects. Some cycling races involve tremendous endurance and other races require lightning quick speed and acceleration. A cyclist needs to be lean and possess much power and strength in the legs. Proper nutrition to build and maintain strength along with foods that provide an effective energy source are musts for a cyclist.
Significance
You're trying to pass the rider in front of you to win the race, but your muscles don't have the energy to make the final push necessary. Your diet needs to contain the proper ratio of nutrients to keep you racing in top form and to help refuel and replenish your body after an intense race.
Calories
Nutrition professor Susan Barr and John Hughes, director of the UltraMarathon Cycling Association, suggest that some of the factors that affect the amount of calories your body needs depend on road terrain, how much you weigh and the weight of your bicycle. Barr and Hughes say fats provide much of your energy riding at moderate speeds and carbohydrates are the prominent energy source as the intensity picks up.
Protein Sources
According to "Bicycling Magazine," the amino acids in protein help your body get ready for your next ride. Protein also helps keep your blood sugar from going extremely high, then come crashing down. Sports dietitian Roberta Anding says you should try to consume about 0.6 g of protein for each pound of body weight. Make sure you eat complete proteins such as milk, yogurt and eggs. Complete proteins possess essential amino acids.
Endurance Riding
Barr has some diet principles to follow if you're an endurance cyclist. She recommends making salt a part of your diet due to the amount of sweating you'll do. Eat a lot of carbohydrates, no fewer than 5 g per kilogram of body weight each day. Try to consume 100 g of carbohydrates at least three or four hours before a race so your stomach is not weighed down during the ride.
Training
Proper eating is only one step to get the most out of your ride. You'll need to train specifically for your event, be it sprint or endurance cycling or mountain biking. Stay away from junk food and fast food.
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