If you're a serious biker, it's important to fuel your body properly to maintain the endurance and energy you need for long periods of exercise. In addition to taking in adequate amounts of protein to build muscle mass and repair any damaged muscle, you'll need to focus on eating plenty of whole, natural foods that are rich in essential vitamins and minerals.
Protein
According to MyPyramid, protein serves to build and repair muscle tissue, bones, cartilage, skin and blood. Because biking provides a constant workout for the muscles in your lower body, it's essential to get enough protein every day. The President's Council on Physical Fitness and Sports recommends that athletes eat about 1 to 1.5 g of protein daily for each kilogram of weight. The best sources of protein are lean and come without lots of saturated fat. Examples include skinless poultry, fish, eggs, cottage cheese, Greek yogurt, beans, legumes, nuts and seeds.
Grains
Carbohydrates are the body's main source of energy during exercise, and complex carbohydrates are slower-burning fuels than simple carbohydrates, so they encourage better endurance during long cycling workouts. Whole grains are a primary source of complex carbohydrates as well as fiber, which helps the digestive system run as smoothly as possible. Try whole-wheat pasta, whole-grain bread, quinoa, oatmeal or brown rice.
Calories
Your daily calorie needs depend on how much you cycle, your weight and other physical factors. To maintain weight, you'll need to eat enough calories to cover those you burn while cycling, as well as those you burn throughout normal daily activities. According to the Mayo Clinic, leisure biking at speeds slower than 10 mph burns about 300 calories an hour for a 160-pound person. Faster cycling burns more calories. Health Status says a 160-pound person who cycles at 14 to 16 mph burns about 770 calories in 60 minutes.
Considerations
In addition to getting adequate amounts of protein and complex carbohydrates, all bikers need to include some healthy fats in their diet as well as fruits and vegetables to keep the immune system strong and provide essential vitamins and minerals. Keep the timing of your meals in mind. The CARE Exchange bicycling organization recommends that cyclists eat about an hour before getting on their bikes. They also should have a snack every 30 minutes while riding, stay hydrated during the ride and drink plenty of water in the hours preceding the ride. For personalized nutrition recommendations related to your cycling routine, speak to your physician or a registered dietitian.
References
- Mayo Clinic; Exercise for Weight Loss - Calories Burned in 1 Hour; Dec. 1, 2009
- MyPyramid: Why Is It Important to Make Lean or Low-Fat Choices from the Meat and Beans Group?
- The President's Council on Physical Fitness and Sports: FAQ
- Health Status: Calories Burned Calculator
- CARE Exchange; All You Need to Know About Eating for Top Cycling Performance; Dr. Amy Roberts
Member Comments