Whether you cycle to stay fit, compete or simply enjoy the ride, dietary choices can affect your performance. Don't hit an energy wall; avoid the "bonk" that can result when you skip meals and then try to fuel your body with energy drinks, sports bars and fast foods. Practice eating while riding to ensure a constant source of nutrition when your body most requires it. Whatever your cycling goals may be, it's important to eat a balanced, healthy diet.
Fruits and Vegetables
Almost everyone needs to increase their intake of fruits and vegetables, and cyclists are no exception. Try to eat at least six and as many as nine servings of fruit and vegetables each day. One whole piece of fruit, 1/2 cup of cut fruit, 4 oz. of juice, and 1/2 cup of cooked or raw vegetables is one serving. Velo News suggests eating seasonally available produce for the best taste, freshness and value. You can purchase fresh fruits and vegetables in season, and then freeze them to save both taste and nutritional values, according to "Bicycling" magazine. If your digestive system protests, try eating cooked vegetables instead of raw, as they can be easier to digest while riding, according to Cycling Performance Tips. Portable, healthy fruits and vegetables can include apples, berries, and fruit and vegetable juices.
Carbohydrates
For the most nutritional value, skip the processed, white products and choose whole grain sources instead. Whole-grain breads and pastas, oatmeal and brown rice provide fiber, vitamins, minerals and energy from carbohydrates. Carbohydrates can be high in calories, so it's important to consume only as much as your body needs. Velo News suggests a daily intake of 2.5 g of carbs per pound of body weight if you're riding for 60 minutes, 3 g to 3.5 g per pound for a 90-minute ride, and 3.5 g to 4 g per pound for 120-minute rides.
Proteins
Protein helps build muscle strength and provides energy for your rides. Not all protein sources are created equal; skip the red meats and choose lean, healthy proteins, such as whey, legumes, tofu, eggs, fish or poultry. According to "Bicycling," cyclists should try to eat at least two or three seafood-based meals each week. To determine your optimal daily protein intake, Cycling Performance Tips suggests multiplying 1.5 g of protein by your body weight in kilograms.
Fats
Many cyclists choose to minimize the fats in their diets. Fat takes a long time to digest and can make you feel sluggish and cause stomach upset during a race. However, fat is an essential part of a healthy diet, as long as you choose the right kind of fats. Some studies suggest that monosaturated fat, which is found in plant-based sources such as olives, nuts and avocados, can actually help to lower your cholesterol levels. It's easy to add healthy fats to your diet. Instead of cooking with butter, sauté in olive oil. Replace the mayonnaise on your sandwich with some mashed avocado. Try to limit your daily fat intake to about 70 g, or 630 calories.
Member Comments