4 CRUCIAL NUTRIENTS FOR EVERY CYCLIST
Most cyclists forget to keep a track on their nutrient intake while paying attention to other training metrics. It can lead in fall of vital nutrients that risk fitness and health gains. This article talks about the most UNDER consumed nutrients that play an important role to boost your overall performance as a cyclist:
EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid): They are omega-3 fatty acids required to alleviate muscle pain and increase bone strength. The best way to get sufficient amounts of EPA and DHA is to consume fatty fish like salmon, sardines, sablefish, mackerel, herring, etc. at least twice a week. ALA (alpha-linolenic acid) is another form of omega-3 fatty acid which is found in plant-based foods and gets converted into EPA and DHA. Hemp, chia seeds, flaxseeds, walnuts, etc. are some sources of ALA that can be included in your training diet.
Magnesium: It is a vital part of many enzymes that play a role in nerve, heart, bone and muscle functioning. So if your diet lacks magnesium, it will affect your cycling performance. Include plant-based foods like beans, whole grains, nuts, seeds, dark greens and potatoes to up your magnesium intake.
Potassium: It is responsible for the regulation of fluid balance, muscular contraction and limiting bone breakdown. When you eat sufficient amounts of potassium, your body excretes sodium that helps to ease tension in the walls of the blood vessels and helps to lower the blood pressure. Include foods like bananas, dark greens, lentils, dried fruits, kiwi, avocado, potatoes, etc.
Choline: It is the main building block of acetylcholine that is a neurotransmitter which is involved in muscular movement and brain functioning. It plays an important role in our nervous system and metabolism. Include eggs along with egg yolk, fish, chicken, milk, broccoli, soybeans, peanut butter, etc. to get enough amounts of choline in your training diet.
Comments
No comment yet.