Basic Nutrition for Every Cyclist

Your body needs energy to function. When you’re out blazing the trails your body uses the food you have consumed throughout the day, and eventually if you do not replenish it, your body will begin using less efficient sources of energy. Here is the breakdown:

Protein: Protein helps build and maintain muscle as well as thousands of other functions throughout the body. Ingesting protein is especially important in the two hours after a workout. Always try to drink some sort of recovery drink or consume protein after exercise. Even chocolate milk will work: Just make sure your stomach has settled before you drink it! If you exercise frequently without providing your body with extra protein you can lose muscle. This is because the protein in your muscles will be broken down and processed by your body.

Carbohydrates: Carbohydrates provide the main source of energy for your body; they are the best source of energy. Any carbohydrates that your body does not use for energy become fat. There are simple carbohydrates, (sugars) that break down quickly and provide very short bursts of intense energy, and complex carbohydrates, (starches) which provide longer less intense bouts of energy. Continue reading below for more carb info.

Fats: Fats are an energy source used by your body when it runs out of carbohydrates. For endurance events such as marathons or centuries fats are the optimum source of energy as they release a small amount of energy over a long period of time. This is why many endurance athletes try to gain fat before a race.

Our body needs a combination of fats and carbohydrates for energy. Fat really takes care of itself. Your body has plenty of fat stores so you never have to worry about running out of fat (unless you don’t eat or are into the ultra-endurance type of stuff). Carbohydrates, unlike fats, must be replenished. If you will be exercising for a period longer than 45 minutes your body needs some sort of carbohydrate intake. There are two main ways of doing this. One is to eat a snack like an energy bar or even your own homemade trail mix: The other way is to consume an energy drink. Either way your body needs 30-60 grams of carbohydrates per hour. Your intake will depend of the intensity of activity you are doing and your metabolism. Check your labels and make sure you are getting the energy you need. If you find that part-way through a ride your energy level decreases dramatically, take a look at your carb intake. It’s better to have too much than too little. Happy cycling!

Related Posts

• September 20, 2008 -- Advanced Hydration for Distance Riders
• January 10, 2009 -- Is Aerobic Base Training Dead?