What to Eat and Drink Before, During, and After a Cycle Ride
Cycling is a great way to get exercise, enjoy the cycle outdoors, and even commute to work or school. However, it’s important to fuel your body correctly before, during, and after a ride to maintain energy levels and avoid fatigue.
Here are some tips on what to eat and drink before, during, and after a cycle ride.
Before Your Ride:
Eat a light meal or snack that includes both carbohydrates and protein about 2-3 hours before you start cycling. Examples include whole grain toast with peanut butter, oatmeal with fruit, or yogurt with granola.
Drink plenty of fluids in the hours leading up to your ride. Aim for 16-20 ounces (2-2.5 cups) of water or a sports drink about 2 hours before you start.
During Your Ride:
If you’re riding for longer than an hour, you’ll need to replenish your energy levels with carbohydrates. Look for energy bars, gels, or drinks that are easy to digest and won’t upset your stomach. Consume about 30-60 grams of carbs per hour during your ride.
Drink plenty of fluids during your ride. Aim for 6-8 ounces (0.75-1 cup) every 20 minutes or so. Sports drinks can help replace electrolytes lost through sweat.
After Your Ride:
Within 30 minutes of finishing your ride, consume a snack or meal that includes both protein and carbohydrates. This will help your muscles repair and rebuild. Examples include a turkey sandwich on whole grain bread, Greek yogurt with berries, or chocolate milk.
Drink plenty of fluids in the hours after your ride. Aim for 16-24 ounces (2-3 cups) of water or sports drink for every pound lost during your ride.
Before we get started, it’s important to understand the role that nutrition plays in fuelling your rides. Proper nutrition will help improve your performance, whether you’re riding for sport or commuting to work.
There are three main things to consider when it comes to cycle nutrition: what to eat and drink before a ride, during a ride, and after a ride. Let’s take a look at each one in turn.
What to eat and drink before a ride:
It’s important to eat and drink the right things before a ride, so that you have enough energy to get through your journey.
A good breakfast before a ride could include wholegrain toast with honey, or porridge made with milk and fruit. You should also make sure you’re well-hydered by drinking plenty of water or diluted fruit juice in the run-up to your journey.
During a ride:
It’s important to keep topped up on energy during a long ride, otherwise you’ll start to feel fatigued. That’s why it’s a good idea to carry some snacks with you, such as energy bars or gels.
If you’re riding for more than an hour, you should also make sure you’re drinking enough fluids. Water is fine for shorter rides, but for longer efforts you’ll need to replace lost electrolytes with a sports drink.
After a ride:
Once you’ve finished your ride, it’s important to replenish your glycogen stores so that your muscles can repair themselves. A good post-ride meal could include lean protein, complex carbs, and fruit or vegetables.
It’s also important to rehydrate after a ride, so make sure you drink plenty of water or sports drinks. And finally, don’t forget to stretch!
So there you have it – a quick guide to cyclenutrition. Remember to eat and drink the right things at the right times, and you’ll be rewarded with improved performance and recovery.
Conclusion:
As you can see, nutrition plays a key role in fuelling your rides. Make sure you eat and drink the right things before, during, and after your ride to maintain energy levels and avoid fatigue. With proper nutrition, you’ll be able to ride longer and stronger.
Eating and drinking the right foods before, during, and after a cycle ride is important to maintain energy levels and avoid fatigue. Be sure to consume carbohydrates and protein before and after your ride, and stay hydrated throughout.
With proper nutrition, you’ll be able to ride at your best and enjoy the journey. Thanks for reading!