Any sport in general is hard work, and especially cycling requires a lot of endurance, strength and stamina; therefore nutrition plays a crucial role in the success of a cyclist's sporting life, apart from physical fitness. If you want to be a professional, research famous  cyclists’ nutrition tips, you will see how important the right diet is for them. In other words, a cyclist or their nutritionist is always aware of the fact that the food they eat determines the energy to be produced, the extent to which it can be produced, and the overall health of the cyclist, beginner or professional. 

To get the right level of nutrition for a specific kind of sport could be tricky, since each body functions differently. But there are still some basic outlines that you can draw to begin building a suitable body for being a professional cyclist. The following guide seeks to shed light on cyclists’ diets, guiding you on the most appropriate foods for such heavy-duty sporting activities.

Essential Food Groups for Cyclists: Nutrition Tip No. 1

1. Carbohydrates: Powerhouse of Energy

Since carbohydrates are the main source of energy for these activities, they are essential for cyclists to generate enough energy and core strength to endure intense cycling activities. Whole grain products, fruits and vegetables are recommended because their energy is released slowly and they contain many nutrients. These foods should be included in the diet to replenish glycogen to prepare the body for long cycling training sessions. 

Glycogen is essentially excess glucose stored in your muscles. Think of your muscles as a food pantry where you store your month’s food supply. What happens when perishable food is not used on time? It goes to waste. Which is also what happens to glycogen when not utilised on time. It becomes the infamous triglyceride fat deposit.

Fortunately, your muscle pantry will be able to optimally use your glycogen reserves because of the work cycling requires. Rather, it will keep needing healthy and regular deposits of it for you to be able to sustainably endure your training.

2. Proteins: The Builder at Work

Your body works all day and all night, even when it is seemingly still during sleep. Everything that your body does requires some or the other kind of protein. Believe it or not, proteins are made of numerous amino acids, 20 of which are essential for your body to function properly. Unfortunately, out of these seven are such that can only be consumed through dietary protein. Which means your body cannot produce them on its own and they have to be provided to your body through various foods.

As a cyclist, your protein intake accuracy is directly related to how soon your muscles can recover from fatigue and wear and tear. The sooner you can snap back, the better time utilisation you can do. There is something called a protein turnover. In simple words, it is replacing old protein in your body with new. If that process gets delayed, your muscles lose their capacity to regain strength and repair themselves. This could lead to prolonged injuries, which is not conducive to an athlete's life.

The Right Calorie Number for Cyclists: Nutrition Tip No. 2

1. Decide the Right Number

Your body strength and sustainability will always be different from the next athlete’s. Do not try to copy the same diet regime that someone else follows. It is good for reference but always measure the Kilojoules you are spending before deciding on a calorie and carb combination in your diet. Avoid carb loading during the exercising sessions.

2. Don’t Always Rely on Power Metres

When you workout or are on rigorous training, don’t always try to replenish the energy (in terms of Kilojoules) you are expending simultaneously. It does not work the same way as keeping yourself hydrated. Fluids can and should be kept at an optimal level. However, what most athletes don’t take in consideration is the energy reserves in form of glycogen, their muscles store. You only need to replace 20-30% of the energy you are using during training.

Shopping List for Cyclists: Nutrition Tip No. 3

• Whole grain foods: Rice, wheat, quinoa, millets, amaranth.

You can buy wheat pasta, whole-wheat bread, brown rice, oatmeal and any products made of the grains mentioned above.

• Fruits and vegetables: Green-leafy vegetables, seasonal fruits, dried fruits with no added sugar.

Since these are perishables, buy them wisely. Possible check their nutrient contents to incorporate them in different ways, like raw, steamed, and cooked, in your diet.

• Meats and other proteins: Lean meats, skinless poultry, sea and fresh-water fish, and pulses.

Avoid fatty meat cuts in your diet. Mackerel is a fish that provides essential Omega-3 fatty acids, good for your muscles. Nuts and seeds enriched with protein could be included as snack-time munchies.

• Electrolytes and protein supplements: Keep yourself hydrated at all times. Bottled electrolytes and homemade ones both work for an athlete's regime. If need be, go for protein shakes. 

Conclusion

Proper nutrition for cyclists include the use of a balanced diet that is aimed at enhancing cycling performance and also recovering fast, and the promotion of overall good health. Therefore, focusing on the right foods, namely complex carbohydrates for the source of long-lasting energy, lean proteins to repair muscle tissues, and water for endurance and using snacks and supplements in the right manner, cyclists can improve training experience as well as satisfaction from cycling. However, it is necessary to understand that recommended nutritional levels may be different for every person because training load, its duration and personal preferences differ too. Seek a range of foods and hydration approaches while training to identify what is most effective for your body. A well-calculated nutrition chart allows cyclists to get the most out of their performance goals.

For all your protein and supplement needs, visit Genetic Nutrition!

FAQs:

How do I know if I am carb loading?

Glycogen consumption is almost nil during exercising sessions. It only resumes and gets actively consumed right after. It is a myth that if you consume equal amounts of carbs as you spend, you will feel more energetic.

Can I go on a protein diet while training?

Your body needs energy for the heavy-duty activities you will be indulging in. Going off carbs will only affect your overall performance, reducing your core strength.

Will I lose my strength if I take a break from the training?

If you maintain the right nutritional levels, it is actually advisable to take a day or even a week off. Your body recovers, your glycogen reserves are stocked up, and your muscles adapt to be faster during short training breaks.

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