No matter whether you are a beginner or a pro cyclist, the right nutrition and lifestyle are extremely important. What you eat and drink and when you do so, can mean the difference between reaching the finish line or losing all your strength halfway through the race.
Every person must adjust their diet and lifestyle habits to suit their individual needs, strengths, and body.
Consider these aspects when you plan your meals, snacks, and other health habits.
Timing is everything
Eating meals and snacks at the right time will increase your endurance and keep you going. No two cyclists will have the same needs, so you will need to find out what works for you.
Carbs are our main source of fuel. Slow-burn carbs are your best choice as they will keep your energy up for longer.
Your body needs protein to recover after a training session or race. Lean proteins are best, so try tuna, salmon, or chicken.
Vitamins and minerals
If you plan your meals and snacks properly, you should be getting all the vitamins and minerals you need. Ensure that your daily nutrition includes enough vitamins C, D and E as well as enough magnesium and iron.
You must drink at least 1.5 to 2 litres of water every day. You should also add extra fluids after training or racing.
Getting enough sleep is part of all nutrition and health tips by doctors and trainers. To perform at your best, try to get approximately eight hours of proper sleep every night. These basic guidelines should be enough to get you started. It is a good idea to get your trainer’s advice and to consult a nutritionist to create an individualized nutrition plan for you.