Before, during and after – Three Cycling food tips to make your ride the best ever.
If you’re going to spend a gruelling eight hours in the saddle, you’re going to need some energy in the form of food to keep you going and help you perform at your optimum ability. Without wanting to dismount your bike and eat a three course meal, we’ve compiled three Cycling food tips on what to eat to make the most of your time before, during and after your ride.
Before the ride
Approximately one hour before you go out on your ride it is important that you eat a nutritious snack that is high in energy but won’t ‘weigh you down’. Eating anything later than this may result in you feeling sluggish, contracting a stitch and not riding at your best. We recommend that you eat a Weetabix with chopped banana and semi-skimmed milk. Bananas are a fantastic pre-training snack as they contain high levels of potassium which helps to keep stiches at bay, as well as being an easily digestible carb that provides the body with a slow release of energy. Weetabix is a great source of magnesium, niacin, thiamine and B vitamins, which will also give you energy.
During the ride
Carrying a bag of soft sweets, such as jelly babies, with you is a great way to have an instant energy fix while still ‘on the go’. It is also sensible to carry a couple of bananas with you when you go on a long distance ride to help maintain energy levels.
After the ride
It is advisable to eat a snack that is high in protein and fast-acting carbs approximately 20 – 30 minutes when you have finished the cycle to help give your muscles a chance to repair themselves and to help prevent fatigue from setting in. Something high in protein but relatively light is ideal, such as a cheese and tomato sandwich, which will result in carbs being absorbed into the body quickly, replenishing the diminished glycogen stores in your muscles.
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