A cyclist's diet should be 60% complex carbohydrates. To maintain energy, eat easily and systematically replenish any lost water and electrolytes before you feel thirsty. See what and when to eat and drink to keep you energized for cycling.

Whencyclingyou lose fluids by sweating and breathing. It is important to drink before you feel thirsty so that you will stay ahead of dehydration.

Cyclist's diet - what to drink?

Water acts as a coolant on working muscles and helps transport nutrients through the bloodstream. It also cleans the cells of unnecessary metabolites such as lactic acid. It lubricates the joints and is designed to facilitate digestion.

Plain water is great to drink for short distances, but a ride of more than two hours requires electrolytes to be refilled with an isotonic drink. Electrolytes or minerals (sodium, chlorine, calcium, magnesium, potassium) carry an electrical charge necessary for muscle contraction and maintaining an adequate level of hydration. Electrolyte imbalances can cause decreased performance, cramps (usually affected by potassium, sodium and calcium deficiencies), and heat stroke, especially in hot weather.

You can replenish electrolytes by drinking isotonic drinks, or eat fruits and vegetables. You will be best hydrated if you drink 420-600 ml of water an hour before intense pedaling, and while riding (every 15 minutes) you take a solid sip, i.e. you will drink about 600 ml per hour.

No matter how much you drink while driving, you need to stay hydrated after training. A simple way to know how much to drink is to weigh yourself before and after a ride, and then make up the difference. The recommended amount is to drink 600 ml of water or an isotonic drink for every kilogram of body weight lost. A good test of proper hydration is to watch the color of your urine - the lighter it is, the more hydrated your body is.

For cyclists - the benefits of cycling

Cyclist's diet - what to eat?

A cyclist's diet should be composed of products that will give strength for intensive pedaling. Carbohydrates are the most important fuel for working muscles because they can be digested quickly andconverted into glucose necessary for the proper functioning of the body. Therefore, they should account for 60% of the calorie requirement.

Carbohydrates are stored as glycogen in liver cells and muscles. Muscles collect it when they need an increased supply of energy. For long journeys, you need to eat extra carbohydrate as your body only stores glycogen for the first 1-2 hours of cycling.

What to eat to get good-quality carbohydrates? It is best to eat complex and unprocessed foods: oatmeal, pasta, rice, fruit, vegetables, whole wheat bread. It is a mistake to reach for sweets, candies, chips, fizzy drinks or cookies.

A he althy rider diet is completed with lean protein and a small amount of fat. Protein is important because it rebuilds and repairs muscles and strengthens the immune system. It is not used by the body as a source of energy until muscle glycogen stores are depleted. The body does not store excess protein. as possible with carbohydrates and fats, so you should supplement it daily (it should not be more than 15% of the total number of calories eaten). Protein-rich foods include chicken, turkey, fish, lean meat, eggs, nuts, beans, yogurt, cheese, and milk.

The body has the greatest ability to store fat, so it doesn't need to be replenished as often. It is enough if 20-25% of the calories eaten are fat. Saturated fats do not have any positive benefits for athletic performance. Monounsaturated fats are the most preferred. These are oils (olive oil, rapeseed oil), nuts, avocados, olives and seeds. Fish and linseed are examples of he althy polyunsaturated fats.

Cyclist's diet - when to eat?

What to eat before riding a bike?

About an hour before your short ride (recreational bike trip), eat a small meal. These can be fresh fruit and whole grain toast.

If you plan on going hard for more than 60 minutes, you need to supply your body with more carbohydrates. Oatmeal, bananas, pancakes, whole wheat bread and fresh fruit are recommended. Avoid eating high-fat foods such as crisps, cakes, cold cuts, and cheese. They are a less effective "fuel", they last longer and can cause gastrointestinal mucosa inflammation.

What to eat while cycling?

Don't try to build up your energy reserve by eating large amounts for breakfast or while driving. This "charging" takes 12 to 24 hours and depends on the size of your muscles and your level of training.

Scientists encourage you to eat 30 to 40 grams of carbohydrate every 30 minutes after the first hour of intense driving. Recommended are, among others raisins, buns, muesli bars, energy bars, bananas, pretzels, pressed figs and fruit bars.

What to eat after riding a bike?

It is important to replenish your glycogen levels after a ride. You should eat / drink a mixture of carbohydrate and protein during the first 30 minutes after completing your workout. Good snacks include a protein shake, lean cottage cheese with honey, cereal with milk and fruit, bananas with yogurt, chocolate milk or a roll with cottage cheese.

The most important thing is to replenish your carbs after your ride and prepare for the next day's ride. The carbohydrate loading of the muscles and liver occurs at night, so a high-carbohydrate dinner is paramount. It should be pasta, rice, homemade pizza, vegetables, bread, whole grains, and fruit.

According to an expertMichał Ficek, a cyclist from Volkswagen Commercial Vehicles MTB Team

What snacks to reach for while training on a bike? - advises Michał Ficek

"Initially, it is easiest to provide carbohydrates in a liquid form, e.g. in the form of an isotonic drink, but during longer efforts it will be necessary to reach for semi-liquid and solid food. Personally, during training sessions lasting more than two hours, I eat snacks.

I focus on fresh fruit, most often I choose bananas and dried ones, e.g. dates, raisins, figs, apricots. In addition, I sometimes use energy bars, but in their case we should be especially vigilant. Most muesli bars available in stores contain large amounts of glucose-fructose syrup, sugar, fat, preservatives or artificial flavors. Making cookies based on oatmeal or rice by yourself is extremely simple and can be a great snack while riding a bike.

If we start to eat food while cycling, we should provide the body with another dose of energy every 20-30 minutes, until the end of the effort. "

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Diets for active people