REFUELLING ERRORS BY A CYCLIST
Nutrition is the key to cycling and is very important for the overall health as it helps the body to grow and recover better. Ditch these refuelling errors as a cyclist to improve your overall performance:
• Carbohydrates are very important before a ride, so never skip eating your breakfast. If you ride without any food, you will underperform.
• Long gaps between meals create insulin surges and lead to fat storage. Planning your snack meals is very important, including healthy snacks like nuts, smoothies, fruit salad and good quality bars.
• Try to eat non-spicy or bland foods before the ride or training sessions.
• It is very important to keep your energy stores topped up, so working on the fluid and carb requirement during the race is very important.
• Steadfast Nutrition Whey Protein, chocolate milk, peanut butter sandwich are some of the best post-ride foods that cyclists should consume.
• Cyclists should not overeat post a ride and consume the right nutrition with following a good diet plan.
• Eating too late in the night can affect sleep and increase fat storage in the body, so each meal should be planned accordingly.
• Athletes tend to overestimate their carb needs, so it is important to calculate your daily calorie requirements.
• Coffee is a gut stimulant and can cause stomach issues, therefore should be planned carefully.
• Be very vigilant with your fat intake and don’t consume too much of healthy fats as they will still raise your overall body fat percentage.
After a ride, it is very important to replenish your glycogen stores. Carbohydrates should be consumed 30-60 minutes post a ride as it generates the glucose needed for the body to start the glycogen replenishment process. Protein is vital for the repair and growth of our muscle tissue. So both carbohydrates and protein are required for a better recovery strategy.
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