Cycling is a physically demanding sport that requires excellent conditioning and training habits. Cyclists are endurance athletes and often train for events that are hundreds of miles long. Diet is extremely important for both performance and health, but the nutrition of an individual cyclist can differ vastly from the general recommendations.
Calories
Cyclists expend a lot of calories during training. Failure to make up these calories in your diet can result in fat or muscle loss. Consider using a heart rate monitor to keep track of how many calories you burn during exercise. According to Dr. Jack Wilmore in the book "Physiology of Sport and Exercise," 55 to 60 percent of your calories should come from carbohydrates, 30 percent from fat and 10 to 15 percent from protein.
Carbohydrates
Carbohydrates are your body's main source of energy. Carbohydrates are stored inside your muscles in the form of glycogen. Endurance cycling depletes glycogen stores, especially on long and challenging rides. Failure to consume enough carbohydrates means your glycogen stores aren't replenished and may result in poor performance. The National Strength and Conditioning Association recommends endurance athletes consume 8 to 10 g of carbohydrates per kilogram of body weight daily.
Proteins
Protein is crucial for repairing damage done to your tissues during activity. Protein may also be used for fuel, in some cases. Athletes may need more protein than the recommended dietary allowance. Endurance athletes require between .8 and 1.4 g of protein per kilogram of body weight. These recommended amounts are usually fine if you are consuming high quality proteins like animal proteins. Consider consuming more protein if you are eating low quality plant proteins. Vegan endurance athletes may require up to 2 g of protein per kilogram of body weight. Aim to consume protein from a wide variety of sources.
Fats
Fat intake recommendations are usually based on heart health because eating too much fat, especially saturated fats and cholesterol, can increase your risk for heart disease. Typically, no less than 15 percent and no more than 30 percent of your total calories consumed should come from fat. Omega-6 fatty acids should make up 3 percent of your fat consumption and omega-3 acids should make up .5 to 1 percent. During heavy training, endurance athletes may consume even more fat without health consequences. A study published in the journal "Medicine and Science in Sports and Exercise" showed that endurance athletes can consume up to 50 percent of total calorie intake from fat without blood lipids increasing. Consuming a high fat diet spares carbohydrate stores in your muscles from depletion and allows you to ride longer.
References
- "Physiology of Sport and Exercise"; Jack H. Wilmore, et al.; 2004
- Essentials of Strength and Conditioning; Thomas R. Baechle, et al.; 2008
- Medicine and Science in Sports and Exercise; Effects of High Fat Versus High Carbohydrate Diets on Plasma Lipids and Lipoproteins in Endurance Athletes; R. C. Brown, et al.; 1998
- Medicine and Science in Sports and Exercise; Effect of Dietary Fat on Metabolic Adjustments to Maximal VO2 and Endurance in Runners; D. M. Muoio, et al.; 1994
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