By: Daniel Atlas from his blog RYDOZE
Cycling is a seriously fun sport that can call for some serious fueling.
While proper nourishment is essential for any successful athlete, cyclists especially require high amounts of energy to power their bodies through long rides. Fueling and refueling with the correct nutrition will help you bike harder, faster, stronger, and further!
How Much Fuel Will You Need?
How much fuel your body needs will differ depending on a few factors such as the length or difficulty of the ride.
As A General Rule, the American College of Sports Medicine recommends 30-60 grams of protein per hour of exercise. The needs and limitations of our bodies can fluctuate on a day-to-day basis.
Some Days, our bodies have seemingly boundless energy whereas, on other days, it’s apparent that they require more rest. It’s always important to check in with the needs of your body before a ride.
Ultimately, everyone’s bodies work differently and some fuel sources will work better for some people than others. Some athletes prefer to train on a more of an empty stomach, while some prefer to have a little more fuel in the gut.
Experimenting with your fueling routine can help you discover what works best for you.
But, make sure to keep your routine consistent before/on a long ride or race day!
While experimenting with your exercise and diet routines, you may find it helpful to keep a log of what you ate before/after a ride and how it made you feel.
It Starts Well Before Your Workout
Getting enough sleep is essential to any training plan–physical or mental. It is especially crucial before a long ride or race.
Eating too late at night can disrupt your digestion and the quality of your sleep so make sure to have dinner at an appropriate time.
Also, for ease of digestion, it is recommended to watch your fiber intake and to stay away from extremely spicy foods. (more…)