Good nutrition is the key to have a good health,be strong and keep your inner balance in your life.
If you are planning a long ride more than 2 hours,then certain foods will provide the fuel you need before and after cycling for endurance and stamina so you have all the energy you need to successfully complete your ride.
Remember, it depends on how you plan to go for a ride. For example,is it a slow ride,a high intensity ride,a long ride or a weekend group ride?
Slow or moderately ride
When you plan to go for a slow ride,sandwiches are the best solution to keep you active. Avoid fast-burning fuel. Instead, reach for protein, healthy fats, and high-fiber veggies, fruits, and grains, which will keep hunger at bay until lunchtime.
Tip:Scrambled eggs with vegetables, mixed berries, and a slice of high-fiber toast is a great choice!
High Intensity Ride
Your body will be left with little energy for digestion.So, the best to do is to eat extra carbs the night before. Two hours preride, eat a low-fiber breakfast with a small amount of protein plus fast-release fuels, which clear your system quickly.
Tip: A piece of toast and a smoothie made with berries, banana, and plain yogurt is a great choice!
Eating plenty of carbs will ensure that your muscles have plenty of glycogen, a type of stored carbohydrate that turns into glucose to help sustain energy and endurance.Also, protein bars offer a good balance of carbohydrates and protein and are a quick way to sneak in a bit of sustenance before taking off on your bike.
Tip:Eat fruits,vegetables,nut butters,white-meat chicken,an egg burrito with sweet potato, spinach, and salsa.
Weekend Group Ride
A two- to three-hour weekend ride on flat and rolling roads will burn through most of your energy stores, so eating a carb rich breakfast is very important. Pair grains with fruit is another way of getting mixed food.
Tip:Oatmeal (not instant) with milk, berries, and bananas.
Now, what is happening in your body after cycling?Your glycogen stores are exhausted and you are very likely to have low blood glucose.Your body responds to the glycogen debt by going into overdrive to replace the missing glycogen.So what you must do to recover after cycling? you must ingest nutrients such as carbohydrates and protein to stimulate glycogen synthesis and muscular repair.
Great sources of recovery foods are:
Quaker oats with Apples & Cinnamon instant oatmeal
- Chocolate milk
- Bananas,grapes,cheese and yoghurt
- Peanut butter and honey
- White rice
- Grilled or baken chicken
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