What diet should a cyclist follow?

For a serene cycling experience, it is important to preserve your well-being when you are a cyclist. The well-being of the cyclist concerns several parameters around cycling (nutrition, hydration, recovery, etc.). Nutrition is an integral part of a cyclist's training. But do you know what diet a cyclist should follow?

What diet should a cyclist follow?

When you are a cyclist, it is important to have a balanced diet on a daily basis. Therefore, meals must include carbohydrates, proteins and lipids.
Next, it is important to know that the practice of physical activity leads to an increase in energy expenditure that the cyclist must compensate for by eating more before and during the effort, but also afterwards to recover well. But you have to know when and how to eat. Since cycling is part of endurance sports, a diet rich in carbohydrates is necessary because carbs are the energy reserves that the cyclist needs to ride.
Before the effort, you must replenish carbohydrate reserves that are at their lowest after the night by eating a full breakfast but with a low glycemic index (wholemeal bread, dried fruit, etc.). This meal should be eaten at least 1 hour before a workout and at least 3 to 4 hours before a competition to respect digestion.
During physical activity, sufficient and regular glucose should be provided to the body to maintain blood sugar levels through a range of sports nutrition (cereal bars, fruit pastes, energy drinks, etc.).
After the effort, do not neglect recovery and replenishment of glycogen reserves by consuming foods with medium to high glycemic index (pasta, potatoes, etc.).

What is the diet of a professional cyclist?

A professional cyclist is on a perpetual quest for performance. In this quest, diet plays just as vital a role as training. But do you know what a professional cyclist's diet is?
Diet, like hydration, is what provides the muscles with energy. These energy intakes - skilfully dosed - are essential to provide the physical effort but also for the recovery of the professional cyclist. It should be noted that a professional cyclist consumes between 6,000 and 9,000 calories per day, three to four times more than a sedentary person. This is why the diet must be very precise before, during and after the effort. In addition, diet also has an impact on recovery and well-being.

Like everyone else, a professional cyclist must benefit from a balanced diet to offset any deficiencies, in sufficient quantities in relation to the effort provided and the calories expended during the race. In order to avoid cravings, carbohydrates with a low glycemic index (pasta or brown rice, oatmeal, dried vegetables, etc.) are preferred, in balanced association with proteins and lipids.
On the other hand, once in the saddle, it is the fast carbohydrates that are favored thanks to gels, energy bars and isotonic drinks for a quick sugar intake to avoid a fuel shortage.
Diet is equally important in the recovery so that the body does not draw on its reserves and damage the protein structures in the muscles, which can result in a loss of muscle mass for a professional runner, especially in stage races like the Tour de France. That's why you may see racers make a meal quickly after the finish of a race.

When and what to eat for a long bike race.

Have you decided to challenge yourself by participating in a cyclosportive? These races are usually held over a long distance, greater than 100 kilometers. To properly prepare for this type of effort, you should know that nutrition is just as important as training. But do you know when and what to eat for a long bike race?
Before the race, you need to built up your reserves from the day before by eating a good quantity of starchy foods and on the morning of the race. If the start of it is very early, focus on the meal of the evening before and be satisfied with a breakfast 1 hour before the start.
During the race, you must provide the body regularly with carbohydrates to preserve glycogen reserves which allows to maintain a normal blood sugar level during the effort and to supply the muscles with energy thanks to a diversified diet: in particular, you can use high-carbohydrate bars and energy gels. Also consider drinking a 500ml canister per hour of running consisting of an isotonic or sugar-dosed drink. Since this diet is unusual for the body, it can lead to digestive problems: for this, it is necessary to prepare for it during training.

Now that you know all about the right diet for a cyclist, how about finding out how to recover well and prevent soreness? But also find out how to adjust my eyesight on my bike rides