The fuel of the cyclist

Le carburant du cycliste

The energy that provide the nutrition and hydration before, during and after a bike ride, the “fuel” to the muscles need to maintain the pace. This is why it is better to refuel them.

While keeping in mind that the duration of the hike and the efforts that will be made will alter the energy needs of the cyclist, here are some basic tips on nutrition and hydration when you take the handlebar. “Diet clearly has an impact on the progress of a hike, because we need to give energy to his body,” says Maude Lalonde, nutritionist for the Nutrition Team, combining the energy to the carbohydrate. The whole fruits, starchy foods (whole grain cereal products, granola, brown rice, couscous, pasta, etc) and dairy products or substitutes of plant origin, are therefore to be preferred. Their source of energy, “fuel to the effort,” lasts a long time.

Prior to departure

A bowl smoothie consists of fruit, Greek yogurt and granola, an oatmeal prepared the night before containing a vegetable drink and dried fruit or whole grain toast with vege-pate and chunks of banana sustenteront the athlete early in the morning. For a getaway in the afternoon, a well-balanced lunch, bringing together proteins (1/4), a starch (1/4, or more depending on the duration of the activity and the effort to deploy) as well as vegetables (1/2), to give forces to the rider.

Before pedaling

The body ideally need two hours to absorb these carbohydrates. However, eating light, focusing on carbohydrates for rapid digestion such as fruits, and limiting fat and protein to slow absorption, it is possible to be on the track more quickly if necessary.In addition, to ensure a good level of hydration at any time, including prior to the practice of physical activity, it is recommended to drink two to three litres of water daily, because water is “the best way to hydrate,” says the adept of endurance sports.

During the hike

With such food preparation, drinking regularly small sips of water, “without waiting to feel thirsty,” says Ms. Lalonde, should be sufficient to maintain the pace of a walk of an hour.

However, if the mass exceeds this time or request a effort is very much supported, sports drinks containing electrolytes and four to eight grams of carbohydrate per 100 ml will fill the need for additional energy. But attention, this last does not replace the water. To concoct a homemade recipe, just mix a portion of water with the same amount of juice, and a pinch of salt. When a snack is welcome, fresh fruit, dried fruit or a bar of fruit goes well in the back pocket of a jersey. There are also gels, gummy bears and energy bars for athletes performance that are in need of 30 to 60 grams of carbohydrate per hour.

To recover

At the end of a walk, drink water and eat a snack or a balanced meal, according to his hunger, will regain his strength. After an intense workout, however, reserves depleted glycogen in the muscles can be replenished by a good meal with carbohydrates and protein. Soup with barley and lentils, stir-fry tofu and vegetables on quinoa, fish with salad and brown rice will prove to be good options. Without forgetting to drink the water, or the equivalent of 150 % of the lost volume indicated by the scales.

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