NUTRITION TIPS FOR CYCLISTS DURING WINTERS
• Eating before a ride is very important. It gets you ready for physical training. Try to eat 2-3 hours before your ride so that your body can absorb the food. If you are eating just before your ride, then give preference to light foods. With intense and long winter rides, cycling on an empty stomach may not bring the desired results.
• Always keep a reserve on the ride if you don’t want to stay hungry. Try to have enough drinks and food in your backpack. Winter season does not necessarily mean an increased calorie intake, so keep a check on your training nutrition.
• Focus on consuming 1g of carbs/kg of body weight/hour. Consumption of carbs helps build your body’s immune function and fight against infections especially during the winter season.
• Focus on Hydration: To calculate the amount of sweating weigh yourself pre and post a ride. After the ride, you may notice a significant weight loss which could be more than a kilogram. However, it is fluid loss and not fat loss, therefore, it is important to restore the water balance post-ride. For every lost kg of body weight replace it with drinking 1.5 litres of water.
• Focus on eating a balanced combination of proteins and carbs post a ride. Include carbs for building muscle and proteins for recovery from post-workout muscle damage. Eat within 30 minutes after your ride. Meals consumed post-ride are the best way to recover. Distribute your protein intake throughout the day as your body can process only 25 grams of protein at a time. Protein is used to maintain and develop muscle mass. It helps with post-ride recovery and whey protein supplements work best when it comes to providing quick recovery.
Supplement Recommendation: Try Steadfast Nutrition Incredible Whey.
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