Cycling is a sport in which the body consumes an enormous amount of energy. To maximize your performance, nutrition plays a crucial role. Both your daily diet and sports nutrition should be used strategically to provide the right fuel to your body. In this blog, we will provide (sports) nutrition advice for cyclists.
Carbohydrates are the most important fuel for cyclists, whether you cycle 50 km or go on a long 150 km ride. To perform optimally, your body needs energy. Your body gets that energy mainly from glycogen, the stored form of carbohydrates in your muscles. Without sufficient glycogen, you are missing a large portion of your fuel and will quickly encounter the "man with the hammer."
Carbohydrate stacking ideally starts 48 hours or earlier before a hard effort. You don't have to do this before every training run, but reserve it for key moments. For more information on carbohydrate stacking, we wrote a blog.
In addition to carbohydrates, your body can also use fats as an energy source, especially on longer, less intense rides. Fat offers a nearly inexhaustible energy supply, which is ideal for endurance sports like cycling. At lower intensity, your body switches to fat burning, which helps you keep going longer without using up your glycogen stores quickly. Even when you are in the fat-burning zones, your body often still burns carbohydrates. If you have a Garmin and ride in zone 1 or 2, about 30-50% of your energy will come from carbohydrates and the rest from fat. The higher your heart rate, the more energy you get from carbohydrates.
You can train your body to burn fats more efficiently by doing much slower rides in zone 1 or 2. This can increase your long-term endurance. This means saving glycogen for times when you really need explosive energy, such as climbing or sprinting.
While fats are important as a fuel source, be careful about eating too much fat just before or during intense rides. High-fat meals digest slowly and can make you feel heavy and sluggish during the ride. Therefore, it is better to optimize your fat intake at other times of the day, such as with your evening meal or a recovery meal after your ride.
A hearty breakfast is a must for any cyclist. Make sure you have a carbohydrate-rich breakfast 2 to 3 hours before your ride or race. For example, choose our sports breakfast. You can also eat this breakfast closer to exercise, but 2 to 3 hours before exercise is most ideal.
While sleeping, you lose a lot of fluid, and while cycling you lose even more. So start your ride well hydrated. Drink some water or electrolytes already during breakfast to get your fluid balance up to par. For example, you can choose to start with an isotonic sports drink during breakfast.
During intensive bike rides, not only do you lose fluids, but you also consume quite a bit of energy. Per hour you burn about 60 to 90 grams of carbohydrates and lose about a liter of fluid. You need to replenish this to maintain your performance.
Our Pro Isotonic Gel and Energy Shot contain caffeine for an extra boost during long rides or climbs. This can help you stay sharp and energized, especially as you head toward the end of your ride.
After a long ride, your glycogen stores and fluid reserves are significantly depleted. To recover properly, it is important to take a recovery shake within 30 to 45 minutes after your ride. This helps your body quickly replenish carbohydrates and protein so that your muscles recover optimally.
Even after your ride, keep drinking enough to restore your fluid balance. After about two hours, eat a good meal with both carbohydrates and protein to further support your recovery.
At BYE Nutrition, we regularly write blogs about cycling and nutrition to help you improve your performance. Whether you are looking for tips on training schedules, recovery or the best nutrition for your goals, we are here for you with advice and products tailored for cyclists. If you would like personal training please contact Erwin from D1 training.
Whether you are training for your first race or looking to improve your personal record, proper nutrition is essential to support your performance and prevent injury. At BYE Nutrition, we offer a wide range of sports nutrition products specifically designed to help cyclists achieve their goals.
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