Physical activity is good for our health: it improves the cardiovascular system and promotes the elimination of toxins and the production of endorphins. All this contributes to giving us that typical post-pedaling state of well-being.
Like any sportsman, cyclists must pay close attention to their nutrition to improve their performance. Moreover, cycling is an endurance sport, and the physique must be put in the best condition to handle this kind of exertion.
Here are some tips on what you should eat before, during and after a race, or a simple bike ride.
What to eat the night before
The night before your bike ride, load up on high-glycemic-index carbohydrates, such as a plate of pasta or rice, to be paired with a main course of lean protein (chicken, fish, or lean red meat), along with cooked or raw vegetables, for a good mineral boost.
Breakfast before the bike ride
Ideally, you should be able to eat breakfast 2 to 3 hours before departure. Your breakfast mix includes low glycemic index carbohydrates, fruit, protein and good fats, accompanied by coffee or green tea. Recommended foods include: whole grain bread, rice cakes, ham, dried fruit, avocado, smoked salmon, roast turkey, bresaola, eggs, yogurt, jam.
What to take during performance
First of all, be sure to drink plenty before, during and after the race. During the race, take advantage of all the refreshments you find along the route to drink water. Also, green light to take snacks at regular 30-45 minute intervals: energy bars, isotonic gels, dried or dehydrated fruit, dry cookies, bananas.
The meal after the effort
After a long bike ride, it is only fair to gratify and reward yourself for your performance. The purpose of post-race nutrition is to restore hydrosaline stores, recover muscle protein structures, and promote muscle glycogen restoration. So be sure to take in high-glycemic-index carbohydrates and protein, while fresh fruit, smoothies, or extracts are great for quickly recovering vitamins and minerals. Another recommended snack is a touch of Parmesan cheese, which can be paired with a fruit of your choice from apples, pears, berries, cherries, apricots, plums, or grapes.
