Right nutrition is of great importance for boosting cycling performance. These three golden rules to properly fuel your cycling.
- Adjust your pre-exercise fuelling to suit the ride. If you’re planning a low-intensity session, carbohydrate loading could lead to weight gain, as your body is primarily using fat as a fuel source. High-intensity interval training, on the other hand, will take use of glycogen stores much more and, for this reason, it could be highly recommended to add some additional carbs such as an energy loading pre-ride snack.
- Recovery requires carbs and protein. Carbs will help replace depleted glycogen stores and the muscles will be more responsive and recover faster if these are taken on board within 30 minutes of completing a ride. Protein is essential to help repair micro-tears in the muscle and help the body to adapt to the stress of the training session — adequate protein intake makes you stronger for future rides.
- Know your fluid losses. It’s recommended to consume 5-7ml of fluid per kilo of body weight before starting training to top up your fluid levels.