Nutritional suggestions for extreme cyclists

Cyclist nutrition is one of the top concerns for cyclists. Due to the endurance nature of the sport in which you spend hours training on the bike, providing energy throughout the journey is crucial.

A cyclist’s diet provides adequate protein, protein, and water. This source of energy is very important during exercise. Of course, not only meals during the trip, but you need to be aware of other meals of the day as well. Let consult the menu for cyclists.

Benefits of cycling

Cycling is essentially an aerobic activity, which means your heart, blood vessels, and lungs are all exercised. When you exercise, you will breathe more deeply, sweat more, and your body temperature will increase during the exercise. This increases your fitness quickly.

The health benefits of cycling regularly include:

  • Increase heart health
  • Increase muscle strength and flexibility
  • Increase joint mobility
  • Get rid of negative thoughts
  • Help strengthen bones
  • Reduce body fat
  • Prevent some diseases
  • Reduce anxiety and depression.

According to studies, maintaining this exercise reduces the risk of diseases such as cardiovascular disease, obesity, diabetes, cancer and bone diseases.

Besides the health benefits, practicing cycling every day helps you lose weight and burn excess body fat. Depending on exercise intensity and body weight, you can burn as little as 600 calories per hour with a cycling workout. Burning more calories than you consume is the key to weight loss.

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Regular cycling improves your cardiovascular health

Regular cycling improves your cardiovascular health

Diet for cyclists

Cyclists should start by developing eating habits to provide the energy, vitamins and nutrients they need. A balanced, nutrient-rich diet is important to meet the energy needs of the sport.

If you don’t get the nutrients you need to stay healthy and full of energy, this will affect your performance. Diet is an important part of a good workout.

However, you don’t need to make it too complicated. You can change the foods in your daily menu as often as possible. The top goal is to meet your nutritional and energy needs with exercise goals.

Prioritize whole, unprocessed foods that are nutritious and easy to digest. Change the menu to fit your daily workout needs. To avoid boredom, you can often change the dish, but still provide the same amount of nutrients.

Because the training needs of cyclists are often different such as long rides, pre-work sessions, biking twice a day, group training. Depending on the training needs, the diet for cyclists is also different.

Therefore, you need to adjust the menu accordingly. Below introduces you to some reference menus:

Daily mode

  • Breakfast: oatmeal with eggs
  • Morning snack: fruit and unsweetened yogurt
  • Lunch: cereal with vegetables and protein
  • Afternoon snack: fruit and nuts
  • Dinner: fish (or lean meat) with vegetables
  • Before going to bed: a small glass of milk

When running long distances (biking in the morning)

  • Breakfast: oatmeal with fruit, eggs
  • With 4 hours of long-distance training, you will burn about 60 to 90g of carbohydrates with a little fat and protein.
  • During workouts: granola bars and protein smoothies for energy.
  • Lunch (post-workout meal): sandwich (using rye bread) and fruit
  • Dinner: fish with grilled broccoli and sweet potatoes
  • Before going to bed: small glass of milk
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provide enough energy

Having enough energy during long journeys is very important

Menu when running group in the evening

  • Breakfast: toast with eggs
  • Morning snack: cheese or yogurt with fruit
  • Lunch: rice with beans, vegetables and fruit (avocado)
  • Meal before cycling: Peanut butter with banana
  • Cycling 2 hours in a group, you will burn 30 to 45 grams of carbohydrates per hour
  • Meal after ride: whole grain bread with protein and fruit smoothie

Menu for high-intensity exercisers in the morning

  • Before training: coffee and banana
  • Breakfast: oatmeal with eggs and coffee
  • Lunch: Whole-grain tuna sandwich with tomato soup
  • Afternoon snack: cheese and some fruit
  • Dinner: steak with grilled vegetables
  • Before going to bed: popcorn with nutritional yeast

Nutrition for cyclists

Tomato soup at noon will provide you with fiber, protein and vitamins.

Hope this article has provided you with more nutritional knowledge for cyclists. If you want to find out more information about kickboxing, health, nutrition and especially looking for a fitness trainer 4.0, download now and create an account via email or Facebook.

Reference source

A 3-Day Meal Plan for Cyclists Access date: 7/22/2020

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