The Optimal Diet for Cyclists

Cycling can be practiced in various modalities, whether beginner, intermediate, or professional cycling, at all these levels to maintain a good diet is something very important and that should be taken into consideration. Discover here the ideal power for cyclists.

The power of the cyclist lacks foods that are prone to endure from a simple ride to those evidence more prolonged than is usually witnessed in cycling races.

It is important that you keep in mind that the power supply is a strong ally of the cyclist provided that it is done in the correct way, and both must be well prepared and needs to be present before, during and after the ride.

If you are even wanting to start in the world of cycling you should know exactly what to eat and what not to eat, so we’ll give you some tips of food that will make their cycling to be more productive.

For those who practice cycling, independent of the modality in which it operates, some foods should be avoided such as those that contain high levels of fat as is the case of the chocolates, fried foods, soft drinks, etc.

Other foods however are very welcome in your diet such as fruit, yogurt and cereals for example.

What is essential is that the diet of the cyclist is made up mostly of proteins and carbohydrates, where in the case of fats, these should also be present in the diet only in a percentage lower than the other two nutrients previously mentioned.

A diet rich in protein and carbohydrates gives the athlete a rapid replenishment of glycogen which is a substance that acts as a good store of glucose existing in some structures of the glass human as the muscles and the liver for example. This substance is usually lost during the ride so it should be reset as soon as possible.

You can see how a diet rich in carbohydrates and proteins has an important role with regard to the performance of the athlete, be it a simple walk or even competitions.

But it is necessary to take into account the particularities of each one, where to this you should, before you start cycling, make an assessment of your eating habits, your routine, and it is also important to conduct a medical consultation to find out how is your health.

The Optimal Diet For Cyclists: As It Should Be?

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In exercises of prolonged duration and large requirement of physical strength as is the case of cycling, the levels of production of free radicals are high, and therefore the consumption of food antioxidants is required.

As examples of foods that contain this property, we can cite the artichoke, parsley, citrus fruits, red bell pepper and the tomato.

The intake of these foods will cause the harmful effects of free radicals are reduced in our body.


The intake of liquids is a factor of extreme importance and should be the newcomer of prominence in the diet of any cyclist. Usually when the cyclist is in activity, it tends to lose a lot of liquids of the body and with that the replacement of this fluid in the body should be being made to be a balance hidrolítico and so the body stays stable throughout the activity.

But do not wait to drink water only when you feel thirsty, this conduct must be constant and independent of their will, because thirst is a clear sign that your body is dehydrated and your performance therefore already regressed.

So to avoid this type of problem to consume enough water and keep hydrated. It is also recommended the use of repositores hydroeletrolytic to increase the levels of sodium, potassium and other mineral salts in your body therefore that way you will be improving your performance in cycling.

For a better understanding on what you should eat to start the activities in the cycling separated by periods some important tips on what to eat before, during and after workouts.

Power Pre-Workout

Moments before you go riding you need to feed well and for this you should intake of foods such as biscuit, full, apple, fruit juice, etc. These foods are rich in carbohydrates and provide the energy needed for your body to perform well the activities.

The proteins are also very well lives among the foods that should be eaten before a workout, but be careful that they are not consumed in excess, so that will be for a prolonged time in the stomach and will consume more energy from your body during your digestion.

Foods contain high levels of fiber as is the case of the fruit with peel, vegetables, raw nuts, among others, also need to be avoided, since they can generate an intestinal discomfort that may impair their performance in that activity.

Power During the Training

During the training, to ensure that their performance is maintained it is necessary that the glucose levels are high and remain in that state for a good time.

So don’t forget to walk always with supplements, the carbohydrate-based gels and maltodextrin, and also repositores hydroeletrolytic in the case of the workouts to be more prolonged.

Food Post-Workout

After a workout is tiring, it is time to reset all the nutrients that the body lost in an attempt to meet the energy load that was required of him on account of the intense activity that was exercised in training.

For both the food in the post workout should be made up to a maximum of 2 hours after the end of the exercises. You should ingest carbohydrates, such as bread, potatoes, pasta, rice, and proteins such as milk and milk products, eggs, chicken, etc.

In this phase the add-ins also can be used primarily those who have a protein because that way you will be helping your body to re-establish more quickly.

Power Pre-Competition

In the case of cyclists that are already in the rhythm of competition and need to keep in shape for the evidence, the care with the diet is even more careful.

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Therefore, for cyclists of competition the ideal is that in the period before the tests the power supply should be watered the basis of carbohydrates and proteins being important that the power supply follow fragmented composing a total of 5 or 6 meals a day and must be done so merged in the training session.

Hydration is also a very important factor, and should not therefore be overlooked at this stage.

In general, the control of the weight both before and after the evidence is of fundamental importance for the athlete to have knowledge about fluid that is lost.

At this stage, the fluid intake and protein should be balanced. In addition to sports drinks, during the race some ready foods are also indicated as sandwiches with fillings sweet and savory snacks, energy bars and gels.

An important tip is with respect to sports drinks, because they help in the recovery of the mineral salts lost during the test.

For you that is professional cyclist, try not to be afraid of the candy, because in spite of the bad reputation that they have of not doing as well for the body, in cycling any sweet swallowed will indeed be completely metabolized by the muscle work and for sure will not turn into fat.

In addition to the tips mentioned above, it is important to alert people to the range that needs to be done between meals and the moment in which they will practice this sport. Generally it is recommended to do a 30-minute break for food, more light, and 01 hour for those more heavy.

Which may not, under any circumstances, whether you are an athlete or a simple fan of cycling, do this activity in the fasting and this is also valid for other types of physical activities.

The act of not eating before any physical activity can cause various unpleasant sensations, such as the unwillingness, discouragement, dizziness, tiredness, and many other symptoms that may appear after some time.

These symptoms are a result of lack of nutrients and water in the organism and this state is only going to harm your pedaling. So always before going out to ride do not forget to feed and hydrate.

If you rider is more adept to processed foods more specifically those products that help in weight maintenance, it is important that you note the nutritional composition present in the packaging of these items, since it can occur there are large differences between the composition that we have in mind and what foods really have.

A curious fact, but no less important is that the human body has reserves of energy to be holding a maximum of 3 hours of intense physical activity.

Their energy sources are fat and glycogen. But to the dismay of many athletes, the fat can only be converted into energy in a very slow mainly for cyclists of competition who can not lose much time in waiting, so the ideal is to avoid the intake of these foods so that way you can ensure the implementation of a physical activity safe and healthy.

So don’t neglect your diet, especially if your aim is to join in the cycling world, because combining the practice of this activity to a balanced diet you only have to gain from it.

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