EAT RIGHT TO RIDE RIGHT!
When riding is your passion, you want to make sure you’re always upping your game with each lap. Like any other workout regime, it is necessary to combine the right food with the right biking routine.
During longer biking or cycling, your body needs a constant input of calories to keep up the performance, which plummets otherwise making your ride suffer. That’s where the importance of food as fuel comes into play.
Here are the top 5 foods that should absolutely be a part of your cycling food plan
The best food for endurance cycling should be filled with protein and fat to keep you full. Make way for some good old Peanut Butter, which is an easy go-to snack.
What to eat when cycling long distances? Nutritionists believe in combining power ingredients to create your own snack. Try peanut butter spread and spinach sandwich on whole-wheat bread for breakfast. Carbs from bread added with green veggies, protein, and fat from PB have staying power, so you stay fueled through a long ride and are not heavy on the stomach either.
When it comes to recovering after the ride, the first food that comes to mind is an egg. Getting your recovery strategies right allows your body to repair and refuel from the race or session you have just completed. This process is crucial as it enables your muscles to develop more and ensures maximum performance for the next race. Eat some boiled ones as a snack or have any egg-based meal. A protein drink along with this will help your body recover quicker.
The best cycling energy bars are actually the ones that you can make in the comfort of your homes! You can combine some of your favorite nuts, seeds, and dried fruits and develop your own energy bars. If you are feeling the process by now, add a dose of flax seeds, some healthy rice cereal, chia seeds, and rolled oats.
Who said the bars have to pander to your sweet tooth? You can search for recipes of all a variety of energy bars, like the one with sun-dried tomatoes. Bite into these to get up your carb storage up all ride long, making it the perfect snack for the rides.
Electrolytes can make or break you. They are required in healthy functioning, from regulating nerve and muscle function to keeping up hydration. Sweating while cycling, you lose calcium, sodium, potassium, phosphate, chlorine, and magnesium. Refrain from drinking regular sports drinks that contain a high percentage of sugar and artificial colorings. Try making your own at home with honey, salt, a dash of citrus fruit and water.
Bananas have been long-loved by most endurance athletes and cyclists. Loaded with potassium and complex carbohydrates, they have been proven best for long hours of pedaling. A large banana contains up to 30 grams of carbs and 400 mg of potassium. It is a superfood for cyclists!
So go ahead, get on top of your ride when you eat right!