Nutrition to keep Bicycle Racers Fit!

 You are up to a challenge of long distance racing. Your mind is psyched up that you will finish your goal. The question is, does your body feel the same way too?

 Sometimes, the thing that most bikers forget in terms of cycling preparation is food and nutrition. More than training and mental preparation, it is your physical wellness that should be given more attention.

To keep that body fit for cycling, regardless of length and distance, here are some things to consider.

1. The carbohydrate intake

 Cycling is an endurance exercise. You can’t get far even though you cycle fast enough if you can’t pedal long enough. That is why carbohydrates play a big part in training even before the cycling day itself

 By stacking on carbohydrates even while you are just on training, your muscle stacks up carbohydrates.

Some guidelines in carbohydrate intake:

 - If you have low carbohydrates stored in your muscles, a heavy meal comprised of carbohydrates can boost energy before you start your long bicycle trip.

 - Carbohydrates that you eat before long biking will give you greater advantages during the big cycling day. These carbohydrates will be stored as glycogen in your muscles and liver. And when you get low in energy, the stored energy will be released through respiration and insulin production.

 - Eating carbohydrates one to four hours before exercise is the optimal time to store energy. The amount of carbohydrates ample for this purpose would be one to four grams per kilogram (body weight).

2. Caffeine during training?

 Some studies have shown that cyclists who take caffeine during training increases endurance limit and sprinting capabilities. However, it should be noted that the tolerance and effects vary from cyclists to cyclists. That is why it is recommended that caffeine levels should be tested first.

3. Solid vs. liquid foods

 Cyclists are less prone to gut problems that sprint and long distance runners. That is why they can tolerate eating solid foods before long cycling events.

4. Low and High Glycemic Index (GI) foods

  Glucose can be categorized into high and low GI type.

- High GI foods like glucose, bananas and breads have tendencies to release large amounts of sugar in the bloodstream in an instant.
- Low GI foods like leguminous crops tent do release sugar at a steady rate at longer periods.

 Low GI foods are better to consume because it lessens the possibility of hypoglycemic backlash. When large amounts sugar is suddenly released in the bloodstreams, the liver reacts abruptly, causing the hypoglycemic backlash to occur.

5. On Sports Drinks

 Many advertisements of Sports drinks claim that the products replenish the body more that water can do. Well, there is truth in the claim, especially if you know that you lose than water during cycling.

 When you sweat, you also lose electrolytes, salts and other nutrients. Sports drinks bring more than water in your body. They also give you the minerals that you lost.

 But there are more things to consider in choosing that drink:

- Make sure that the sports drinks have higher particle concentration to avoid stomach emptying.

- Do not purchase sports drinks that have fructose. Fructose slows down water absorption. 

6. On sodium

 Sodium maintains osmosis in the plasma. It slows down urine processes and causes the cyclist to drink a lot of water. That is why sodium is beneficial to persons who will take long cycling tracks.

7. Water intake

 Drinking approximately 500 milliliters of water before a long cycling activity is beneficial to avoid dehydration.

 During the activity, drinking around 200 milliliters of water would replenish the liquid that you are losing.

8. After is as important as before and during!

 The previous tips emphasized on the nutrients you need before and during the cycling activity. However, one must not be swayed to believe that after the tedious activity, you do not have to take nutrients anymore.

 After all the activities, it must be remembered that your body deserves all the nutrients it deserves to bring it back to shape.

 After you have ensured that you have all the nutrients you need, you are now prepared to do some serious biking!