Diets for Bicyclists

Bicyclists can enhance their performance naturally by altering their diet. Bicycling burns a lot of energy, and bicyclists can cater to these high-energy demands with a higher proportion of complex carbohydrates. This approach should be adopted as part of a a balanced diet high in fresh fruits, vegetables and lean meats, providing all the nutrients needed to keep the body functioning at an optimal level during cycling and recovery.

Fuel

• Carbohydrates are the essential fuel for a bicyclist. Regular riders and competitive athletes need to maintain a consistently high intake of carbohydrates to provide their muscles with energy to burn. Between 50 percent and 70 percent of your food intake should be carbohydrates such as rice, potatoes, pasta and bread. In the body, these are broken down into glycogen, which is the primary fuel source for your muscles. Protein is the next vital ingredient cyclists need for muscle growth and repair. Aim to incorporate sources of protein such as eggs, beans, milk and nuts into your diet. Lean meat such as beef or chicken is also a good source of protein, though these are more difficult to digest and should not be eaten the day you are planning to ride. For longer rides, you may need to take some snacks with you. Snacks such as fruit or glucose-based candies are a good choice because they are easily digestible and will provide you with energy more quickly than complex carbohydrates. Immediately after the ride is the best time to replenish your fluids and energy stores. Keep a bottle of fruit juice or sports drink handy so you can drink it down as soon as you are off your bike, and make sure your next meal is high is complex carbohydrates.

Fats

• Despite their negative reputation, fats are vital as they aid in the production and storage of glycogen in the body. Stick to unprocessed fats such as avocado, olive oil, nuts and dairy products. Fried foods that contain saturated fat won't contain any beneficial nutrients and will only make your body work harder to break them down.

Hydration

• It is essential to replace fluids and electrolytes continually while riding. Keep a water bottle secured to your bike so you can top up your fluid levels while on the go. When cycling in hot conditions you will lose electrolytes through excess sweating. Sports drinks can be beneficial in these circumstances as they contain salts essential to maintain electrolyte balance in the body. Bear in mind that by the time you feel thirsty, you are already dehydrated.