A cyclist's nutrition is a fundamental pillar of their performance and recovery. In cycling, its importance is magnified by the long hours of sustained effort.
A balanced diet not only optimizes cycling performance but also contributes to more efficient recovery and better overall health. In this guide, we introduce the basics of proper cycling nutrition , highlighting how a well-planned nutritional strategy can be the differentiator between a good cyclist and an exceptional one.
Essential macronutrients
Carbohydrates
Carbohydrates are the body's preferred fuel during high-intensity activities, such as cycling. This macronutrient is essential for maintaining high performance and effective recovery.
However, not all carbohydrates are created equal, and the selection and timing of these nutrients for a cyclist can significantly impact performance.
Types and times of consumption
Carbohydrates are generally classified as simple and complex. Simple carbohydrates, such as table sugar, fruits, and refined products, are quickly digested and provide a short-term energy boost.
On the other hand, complex carbohydrates, found in foods such as whole grains, legumes, and vegetables, are digested more slowly, providing a more sustained energy supply.
For cyclists, timing carbohydrate intake is crucial. Before exercise, focus on complex carbohydrates to ensure a steady supply of energy. A meal rich in these nutrients should be consumed approximately 2-3 hours before cycling.
Examples include oatmeal with fruit, whole wheat bread with avocado, or a carbohydrate and protein shake.
During exercise, especially in short sessions or competitions, simple carbohydrates can be useful for maintaining energy levels, but when we're talking about exceeding 60 grams per hour, we would need to add the best existing composition, a 1:0.8 ratio, to the formula with a complex carbohydrate such as fructose, to maintain more stable energy levels.
Energy gels and sports drinks are popular options that offer rapid absorption of simple and complex sugars, thus maintaining performance and delaying fatigue.
Post-exercise, carbohydrate intake helps replenish muscle glycogen stores , a key component for recovery. Ideally, this intake should occur within 30 to 60 minutes, or at most 90 minutes, after completing exercise and should include a combination of simple and complex carbohydrates, along with protein, to facilitate muscle repair.
Exactly for every 3 grams of carbohydrates we should consume 1 gram of protein, which is called RATIO 3:1
A protein shake with banana along with a bowl of cornflakes, a turkey sandwich with white bread, or our Glycogen recovery drink are excellent options for this time.
Complex vs. simple carbohydrates
The choice between complex and simple carbohydrates depends not only on the timing of consumption, but also on your specific training and competition goals. While complex carbohydrates are essential for a balanced daily diet and a sustained energy supply, simple carbohydrates have their place in sports nutrition, especially when energy is needed quickly.
Always remember that endurance sports like cycling require both during exercise, as this will help us assimilate carbohydrates better and therefore improve our energy levels.
Proteins: Key to Muscle Recovery and Growth
Protein is essential for a cyclist's nutrition to repair and grow muscle tissue, especially after long hours of cycling, which can wear down and damage muscles.
Consuming the right amount of protein not only aids in muscle recovery, but can also improve strength and endurance, crucial elements for any cyclist.
Recommended protein sources for cyclists
For cyclists, getting high-quality protein is vital. Recommended sources include lean meats like chicken and turkey, omega-3-rich fish like salmon and trout, and eggs, which provide all the essential amino acids.
For vegetarian or vegan cyclists , legumes, nuts, seeds, tofu, and soy products are excellent alternatives. Incorporating a variety of these sources into your diet ensures a full range of essential amino acids for optimal muscle recovery.
Or another option is the Isolate 93% protein that our GLYCOGEN recovery drink contains, since you not only recover at a muscular level but also improve the speed of muscle glycogen regeneration.
Integration of proteins into the daily diet
The integration of protein into the daily diet should be thoughtful and balanced. Ideally, protein intake should be evenly distributed throughout the day, across all meals, to maintain a constant supply of amino acids to the muscles.
Additionally, within a cyclist's nutrition , consuming protein along with carbohydrates after training can improve muscle recovery and replenish energy reserves.
Fats: an underrated source of energy
Fats are often misunderstood in sports nutrition , but they are a vital source of energy for cyclists, especially during long duration, low to moderate intensity activities.
Fats not only provide a dense source of calories, but are also necessary for the absorption of fat-soluble vitamins and for hormonal health.
Types of fats and their role in cyclist nutrition
There are different types of fats, but the most beneficial for cyclists are unsaturated fats, found in foods such as avocados, nuts, seeds, and fatty fish.
These fats help reduce inflammation, improve cardiovascular health, and provide a sustained source of energy. On the other hand, saturated fats, found in red meat and dairy products, should be consumed in moderation, and trans fats, found in processed and fried foods, should be avoided entirely due to their negative effects on heart health and athletic performance.
The correct balance of fatty acids
Achieving a proper balance of omega-3 and omega-6 fatty acids is crucial for inflammation and recovery. A diet that includes fatty fish like salmon, chia seeds, and walnuts can help increase omega-3 intake, while care should be taken to avoid overconsuming vegetable oils and processed foods rich in omega-6.
Maintaining this balance helps promote muscle recovery and reduces the risk of injury, allowing cyclists to train more effectively.
Micronutrients and supplementation
Essential vitamins and minerals
For cyclists, micronutrients such as vitamins and minerals play a crucial role in maintaining health and peak performance. These nutrients are essential for cyclists' bodily functions, including converting food into energy, repairing and growing muscle tissue, and protecting against oxidative damage caused by intense exercise.
Electrolytes and their importance in hydration
Electrolytes, including sodium, potassium, magnesium, and calcium, are essential minerals lost through sweat during exercise. They are essential for maintaining fluid balance, muscle function, and acid-base balance in the body.
An electrolyte deficiency can lead to muscle cramps, fatigue, and, in severe cases, more serious conditions like hyponatremia . Electrolyte supplementation, especially during long runs or in hot conditions, can help maintain hydration and performance.
Vitamin supplements: when and which ones?
Although a well-balanced diet should provide all necessary vitamins and minerals, certain situations and training demands may warrant the use of supplements.
Cyclists can benefit from vitamin D supplements in winter when sun exposure is limited, and from antioxidants such as vitamins C and E to help combat oxidative stress, although it is best to obtain these from a varied diet of fruits and vegetables.
The importance of hydration
Hydration is essential for a cyclist's performance . Water helps regulate body temperature, transports nutrients and oxygen to cells, and aids digestion. Proper hydration can mean the difference between good performance and exhaustion or even collapse.
Hydration strategies before, during, and after cycling
Before : Starting a ride well hydrated is essential. Drinking approximately 500 ml of water two hours before riding allows enough time for hydration and elimination of excess water.
During : Hydration during cycling depends on the duration and intensity of the exercise, as well as the weather conditions. A good rule of thumb is to drink 500 to 1000 ml per hour of exercise, adjusting according to sweat and thirst levels.
And always accompanied by sodium, since otherwise the water will not be retained nor will it be assimilated correctly.
After : Rehydrating after cycling is crucial for recovery. The goal is to replace any fluids lost during exercise. A good strategy is to drink around 500 ml of water shortly after finishing and continue hydrating for the next few hours. Always aim for around 300 to 500 ml per hour until the 4th hour, depending on the intensity and duration of the workout.
Diet planning for training and competitions
Food and nutrition are key elements of cyclist preparation and recovery, whether during training or competition. A well-designed nutritional strategy can significantly improve performance and accelerate recovery.
Pre-workout and pre-competition nutrition
What to eat and when to eat it
The main objective of a pre-workout or pre-competition meal is to prepare the body for the upcoming effort, ensuring optimal and sustainable energy levels throughout the exercise.
This meal should be rich in simple carbohydrates to ensure a high initial muscle glycogen level, moderate in protein, and low in fat and fiber to facilitate digestion and avoid gastrointestinal discomfort.
An example of a pre-workout meal could be a bowl of oatmeal with fruit and honey, eaten approximately 2-3 hours before starting your workout. For those who prefer something lighter or have their training session very early, a slice of white bread with jam or quince jelly and orange juice 60 minutes beforehand.
Nutrition during training/competition
Maintain performance with proper nutrition
During training or competition, especially during prolonged efforts, maintaining energy levels and hydration is crucial. Consuming easily digestible carbohydrates is essential for a cyclist's nutrition, as they can be quickly absorbed and used as energy. Sports drinks and energy gels are practical and effective options.
The recommended amount is approximately 45 to 90g of carbohydrates per hour of exercise , adjustable according to the intensity and duration of the exercise, as well as personal and environmental conditions. All training should be done gradually to improve your tolerance.
Post-training and post-competition recovery
Recommended foods and drinks for a quick recovery
The recovery phase is just as important as preparation, as it allows the body to repair and improve. Post-workout or post-competition nutrition should focus on replenishing glycogen stores, repairing muscle tissue, and rehydrating the body.
A meal that combines carbohydrates and protein in a ratio of approximately 3:1 or 4:1 is ideal. Examples include a protein shake with fruit, a chicken sandwich on whole-wheat bread, or Greek yogurt with granola and fruit, or our Glycogen recovery drink.
Rehydration should begin immediately after exercise, prioritizing the consumption of fluids containing electrolytes to restore fluid balance.
The optimal recovery window is within 30 to 60 minutes after exercise, a period in which the cyclist's nutritional process is most receptive to the nutrients consumed and can efficiently utilize them to initiate recovery processes.
