The Fuelling Essentials for Cycling Nutrition
Here's a quick guide to fuelling:
Carbohydrates
One of the most essential and common questions is, "Why do I need carbs?" The answer to that question is, "You don't, but you're going to want them." And it's not just about low-carb training, either. So let's talk about why you might feel better with some carbs in your diet.
It's been proven that carbs are the most efficient source of energy. It is because the body extracts more energy from them than fats. The best nutritionists in the world will tell you this.
To fuel correctly, you must match the fuel supply to the demand. The specific energy needs will vary greatly depending on what you're training for or racing.
The POWERAMP Performance & Endurance Set includes the following products
- Everyday Sports Multivitamin 60 capsules
- Rapid Hydration (Raspberry Lemonade)
- Pre-Workout Drink
Hydration
Exercising is one of the most effective ways to stay healthy. However, when we exercise, our bodies run hot, which means that we are also losing more water and salt through our sweat. If you don't replace these necessary nutrients, you will be more susceptible to heat stroke or nausea.
Hydration is a crucial part of cycling. Drink 1.5-2 litres of water throughout the day, but drink about an additional litre for every hour of cycling. It is calculated by multiplying your weight (in pounds) by 0.6 and then dividing it by 2. So first, weigh yourself before and after you ride, then drink as much as you have lost in weight over that time (in ounces).
It's a common myth that you need to drink more water when you exercise. However, to compensate for weight loss, you need to drink extra water for every kilo lost. For example, if you lose 0.5kg at the gym in a 60-minute session, you only need to drink an additional 500ml of fluid on top of your regular diet to rebalance things.
Dehydration can be a significant factor in how you feel in and out of the workplace. Not only is it uncomfortable, but it also affects your body. With just 2% dehydration, performance is cut. Small changes can make a significant impact on your performance.
How to fuel while cycling?
Athletes need to have a fuelling and hydration strategy in place when they are about to compete. Having a plan is one thing, but it's another thing executing it. With the help of a few tools and practice, you can execute your fuelling and hydration strategy efficiently.
Athletes should be wary of their eating habits during a race. Planning and knowing what to eat before, during, and after a ride can help ensure that they're getting the right food and fluids to fuel themselves.
Post-ride nutrition
It is important to refuel the body after a workout. The 20 minutes after a workout is essential. If you eat the right foods, your body will absorb nutrients quicker and distribute them more efficiently. Studies show that muscle protein synthesis peaks four hours later, meaning refuelling as soon after exercise as possible is essential.
It is a common misconception that we need to eat carbohydrates after exercising, but this is not the case and can negatively affect performance. On the contrary, refuelling your carbohydrate stores with nutritious food and drinks after cycling will help you get more energy in less time. In addition, a well-fed cyclist will have a much easier time cycling the next day.
The best time to take in carbohydrates is right after exercise. It is because the muscle glycogen stores are depleted during exercise and need to be replenished.
Injuries are just a part of the game regarding fitness and exercise. But what if there was a way to dramatically reduce your risk of injury? It is where protein comes in. Protein is essential for muscle recovery and growth and reduces muscle soreness. The more protein your body has, the less likely you are to get injured.
What do you have for post-workout recovery? The food you consume after a workout can significantly affect your recovery. Milk-based drinks, whey or soy protein-enriched smoothies, jacket potatoes & beans or a recovery drink make good sensible options.
If you're under a lot of stress, have just finished training or have raced, this could be for you. We offer formulas with ingredients such as glutamine and colostrum, which can give your immune system extra push to help it recover.
The last thing endurance athletes want is to get sick after a race or training session. Including glutamine and colostrum in some of these formulas provides extra immune support to those working their bodies hard.
Caffeine: is it good or bad for health?
Caffeine is the most famous stimulant. Its effects are well-studied but conflicting and inconclusive. Caffeine helps performance in some cases and harms it in others. The prescription for caffeine depends on the individual's tolerance to it and other substances they may be ingesting that could interact with caffeine.
Studies show that 3-6mg of caffeine per kilo of bodyweight can cause enhanced physical output and increased mental focus. However, larger doses generally harm performance, except when the user is accustomed to high doses.
Caffeine is the most popular drug in the world. With its effects on energy, focus and mental alertness, it's easy to see why. However, studies have shown that while caffeine does increase all of these things, its effects are negated by heat.
Caffeine is a popular ergogenic aid and stimulant that can help improve athletic performance and reduce fatigue. However, it also has side effects such as nausea, vomiting, and cardiac arrhythmias. If you are thinking of giving a caffeinated drink or gel a try at an event, try it in training first.
Coffee is a stimulant that boosts your energy levels and heart rate. While many people find this effect pleasurable, it can cause high blood pressure or a heart condition to flare up.
Optimal and unhealthy fats
Good fats are essential to our health, weight, and general health. Polyunsaturated fats (Omega 3 and Omega 6) are a great example of good fats.
Omega 3 and 6 fats are an integral part of a balanced diet. These fats are essential for good health and can be found in various foods, nuts, seeds, fish, and oils such as flaxseed, borage, or hemp seed oil.
Omega-3 fats are beneficial to human health in many ways. For example, those with asthma and allergies will find that these fats can reduce inflammation and provide relief from their symptoms. The stimulatory benefits of omega-3s will also promote weight loss by increasing your metabolic rate and preventing overeating.
The two primary good fats are omega-3 and omega-6 fatty acids. These two fatty acids strengthen the immune system, maintain healthy skin and hair, improve brain function and lower bad cholesterol (LDL).
How to get enough Vitamins and Minerals?
Vitamins are essential nutrients that help our bodies stay healthy. A few examples of vitamins are vitamin C, calcium and iron. Vitamins are classified into two categories: water-soluble and fat-soluble. The water-soluble vitamins dissolve in water, while the fat-soluble ones dissolve in fats or oils.
Drinking water daily is essential for our health, but not all fluids are equal. Fluids that contain sugar, caffeine or alcohol should be consumed in moderation because they can lead to dehydration. Drinking water with electrolytes, such as sports drinks or coconut water, can help replenish what is lost through sweating.
Essential vitamins and minerals must be consumed consistently to maintain a healthy lifestyle; for example, the NHS recommends at least five pieces of fruit and vegetables per day.
Eating dark-coloured fruits and vegetables is better for your health, as they contain more nutrients. You can find these types of foods in the produce section of grocery stores.
Integrate your cycling nutrition with glucose monitoring
Glucose is a vital macronutrient that our body uses for energy. When we don't get enough, our brains and muscles are starved of energy, leading to physical and mental health problems. It is where glucose tracking comes in.
The chemical reaction in your brain and muscles during exercise generates glucose as its main by-product. Glucose, or sugar, is the body's essential energy source during physical activity. This article looks at how breakfast before exercise can help optimize performance.
Training is hard work; sometimes, the workouts can deplete a person. So it's essential to see what your body needs and ensure you're eating the right foods to keep up with your training demands.
Blood glucose levels are highly impacted by the food we eat and other factors such as sleep and recovery. It is because of the way that glucose is metabolized from food in the body.
Source: Cycling Weekly
