Cyclist nutrition: guide, macros, micros, diet and hydration

Are you passionate about cycling? Do you love riding for miles, challenging your endurance and enjoying the scenery? If so, you know that nutrition plays a fundamental role in your performance and well-being.

Your nutrition is the fuel that powers your cycling. Every bite you consume gives you the energy you need to tackle the toughest climbs, maintain a steady pace, and enjoy every ride to the fullest. Proper cycling nutrition will allow you to:

Train with greater intensity and for longer

Forget about the dreaded crashes and feel how your body responds with strength and vitality to every pedal stroke.

Recover faster after exertion

Reduce muscle fatigue and get ready for your next two-wheeled adventure in record time.

Achieve your sporting goals

Whether you're completing a challenging route, improving your personal best, or competing in a competition, good nutrition will give you the edge you need.

Strengthen your immune system

Protect your body from illness and stay fit to enjoy cycling all year round.

Maintain a healthy weight

Cycling nutrition helps you control your body weight and optimize your performance.

Good nutrition is as important for the cyclist as a bicycle in good condition.If you want to enjoy this exciting sport to the fullest, taking care of your diet is essential.

Are you ready to become a stronger, faster, and more resilient cyclist? In this Shad Bikes post, we'll walk you through everything you need to know about cycling nutrition so you can fuel your passion for two wheels and achieve your goals.

Remember: Nutrition isn't just about performance; it's also about your health and well-being. Fuel your body and your passion for cycling.

Basic principles of nutrition for cyclists

Now that you know the importance of nutrition for cyclists, it's time to delve into the basics of nutrition for cyclists. What do you need to eat to perform at your best and enjoy every ride to the fullest?

1. Adequate energy intake

• Calculate your daily calorie intake. This will depend on your age, sex, weight, height, activity level, and fitness goals.
• Consume enough calories to cover your energy needs. If you don't consume enough calories, your performance will suffer and you'll feel weak and fatigued.
• Prioritize foods rich in complex carbohydrates. These will provide you with sustained energy throughout your rides.

2. Macronutrients in balance

Carbohydrates

• They should account for between 50% and 60% of your daily caloric intake.
• Choose sources of complex carbohydrates such as whole grains, whole-wheat pasta, fruits, vegetables, and legumes.
• Limit your intake of simple sugars and refined carbohydrates.

Proteins

• They are essential for muscle repair and growth.
• They should account for between 15% and 20% of your daily caloric intake.
• Eat high-quality proteins such as lean meat, fish, eggs, dairy products, and legumes.

Fats

• They are important for the absorption of vitamins and energy production.
• They should account for between 20% and 30% of your daily caloric intake.
• Choose sources of healthy fats such as olive oil, avocado, nuts, and oily fish.

3. Essential micronutrients

• Vitamins and minerals such as iron, calcium, magnesium, and B vitamins are essential for a cyclist's performance and health.
• Make sure you eat a variety of micronutrient-rich foods to meet your needs.
• If necessary, you may consider supplementing with a multivitamin specifically for athletes.

4. Adequate hydration

• Hydration is essential for the cyclist.
• Drink water before, during and after your outings.
• You can also consume sports drinks to replace electrolytes lost during exercise.

5. Planning and organization

• Plan your meals and snacks in advance to ensure you get everything you need.
• Prepare healthy Tupperware and snacks to take with you on your outings.
• Cook at home with fresh, quality ingredients.

Cycling nutrition isn't an exact science. The important thing is to find a balance that works for you and allows you to enjoy cycling to the fullest. Experiment with different foods and strategies until you find what best suits your needs.

Macronutrients: The Pillars of Cycling Nutrition

In the previous section, we introduced you to the basic principles of cycling nutrition. Now, let's delve into one of the most important aspects: macronutrients.

Macronutrients are the nutrients that provide energy to your body: carbohydrates, proteins, and fats. Each of them plays a fundamental role in cycling nutrition and you must consume them in the right proportions to optimize your performance.

Carbohydrates: the cyclist's main fuel

Carbohydrates are the main source of energy for cycling. During exercise, your body converts them into glucose, which is used by your muscles for energy.

Carbohydrates can be classified into two types:

• Simple carbohydrates: They are quickly absorbed and provide immediate energy. They are found in foods such as sugar, honey, fruits, and sweets.
• Complex carbohydrates: They are absorbed more slowly and provide sustained energy over a longer period of time. They are found in foods such as whole grains, whole-wheat pasta, legumes, and vegetables.

For the cyclist, it is important to consume a combination of both types of carbohydrates:

• Simple carbohydrates are ideal for consuming before and after exercise, as they will provide you with quick energy to tackle your routes and help you recover after exertion.
• Complex carbohydrates are the foundation of your cycling diet and should be the main source of energy in your daily diet.

Recommended amount of carbohydrates

The amount of carbohydrates you need to consume will depend on several factors, such as your age, sex, weight, height, activity level, and fitness goals.

In general, it is recommended that cyclists consume between 50% and 60% of their daily calories in the form of carbohydrates.

Tips for choosing the best carbohydrates for cycling

• Choose sources of complex carbohydrates such as whole grains, whole-wheat pasta, legumes, and vegetables.
• Limit your intake of simple sugars and refined carbohydrates such as sweets, pastries, and sugary drinks.
• Pay attention to the glycemic index (GI) of foods. The GI is an indicator of how quickly a food raises blood sugar. Foods with a high GI will give you quick energy, but they can also cause an insulin spike followed by a blood sugar crash, which can leave you feeling sluggish during your ride. Choose foods with a low or moderate GI for sustained energy.

Proteins: essential for building muscle

Proteins are necessary for repair and muscle growth. During exercise, muscle fibers are damaged, and proteins help rebuild and strengthen them.

Proteins are also important for the production of hormones and enzymes that are essential for athletic performance.

Recommended amount of protein

The amount of protein you need will depend on several factors, including your age, sex, weight, height, activity level, and fitness goals.

In general, it is recommended that cyclists consume between 15% and 20% of their daily calories in the form of protein.

Tips for choosing the best proteins for cycling

• Choose high-quality protein sources such as lean meat, fish, eggs, dairy products, and legumes.
• Distribute protein consumption throughout the day.
• Consume protein after exercise to help your muscles recover.

Fats: they are not just an enemy

Fats are an essential macronutrient that provides energy, aids in the absorption of vitamins, and participates in hormone production.

For a long time, fats were considered an enemy of cyclists. However, they are now known to be an essential nutrient for athletic performance.

Healthy fats, such as those found in olive oil, nuts, avocados, and oily fish, are essential for heart, brain, and immune system health.

Recommended amount of fat

The amount of fat you need to consume will depend on several factors, such as your age, sex, weight, height, activity level, and fitness goals.

In general, it is recommended that cyclists consume between 20% and 30% of their daily calories from fat.

Micronutrients: vitamins and minerals for cyclists

Micronutrients, such as vitamins and minerals, are essential for a cyclist's health and performance. Although they are needed in small amounts, they play a fundamental role in many bodily functions, such as energy production, muscle function, immune system health, and the absorption of other nutrients.

Cyclists have special micronutrient needs due to the physical demands they endure during training and competition. Proper cycling nutrition should include a variety of micronutrient-rich foods to ensure optimal performance and good health.

Essential vitamins and minerals for cyclists

• Vitamin A: It is important for vision, skin health, and the immune system. It's found in foods such as carrots, tomatoes, eggs, and milk.
• Vitamin C: It is a powerful antioxidant that helps protect cells from oxidative damage. It's found in foods such as citrus fruits, kiwi, strawberries, and peppers.
• Vitamin D: It is important for calcium absorption and bone health. It's found in foods such as fatty fish, eggs, and fortified milk.
• Vitamin E: It's another antioxidant that helps protect cells from oxidative damage. It's found in foods such as vegetable oils, nuts, and seeds.
• Vitamin K: It is important for blood clotting and bone health. It's found in foods such as leafy green vegetables, broccoli, and Brussels sprouts.
• Iron: It is essential for transporting oxygen in the blood. It is found in foods such as red meat, poultry, fish, legumes, and green leafy vegetables.
• Calcium: It is important for healthy bones and teeth. It's found in foods such as milk, yogurt, cheese, legumes, and green leafy vegetables.
• Magnesium: It is important for energy production, muscle function, and nervous system health. It's found in foods such as nuts, seeds, legumes, and green leafy vegetables.
• Potassium: It is important for muscle function, heart health, and blood pressure. It's found in foods such as bananas, potatoes, oranges, and legumes.

Tips to ensure adequate micronutrient intake

• Eat a varied and balanced diet that includes fruits, vegetables, whole grains, legumes, nuts, seeds, and animal products.
• Pay attention to foods rich in micronutrients and make sure to include them in your diet.
• If necessary, you may consider supplementing with a multivitamin specifically for athletes.

Remember: cycling nutrition isn't just about calories and macronutrients. Micronutrients are also essential for health and performance.Make sure you eat a diet rich in micronutrients to optimize your performance and get the most out of cycling.

Meal planning

Good nutrition planning is essential for cyclists. Knowing what to eat, when to eat it, and how much will help you optimize your performance, avoid digestive problems during your rides, and recover better after exercise.

1. Define your goals

• Do you want to improve your performance?
• Do you want to lose weight?
• Do you want to stay in shape?

2. Calculate your calorie needs

• There are online calculators that can help you determine how many calories you need to consume per day to achieve your goals.

3. Spread your calories throughout the day

• It is not advisable to eat large meals before going out to train or compete.
• Divide your calorie intake into several meals and snacks throughout the day.

4. Choose nutrient-dense foods

• Prioritize foods rich in complex carbohydrates, proteins, and healthy fats.
• Don't forget to include fruits, vegetables, and legumes in your diet.

5. Hydrate yourself properly

• Hydration is essential for the cyclist.
• Drink water before, during and after your routes.

6. Prepare healthy tupperware and snacks

• This will help you eat healthy and avoid unhealthy temptations.

7. Adapt your diet to your workouts

• Consume more calories on the days you train harder.
• Make sure to eat carbohydrate-rich foods before your rides.
• Consume protein and carbohydrates after exercise to help you recover.

8. Be flexible

• Don't obsess over food.
• Allow yourself a few treats from time to time.

9. Monitor your progress

• Observe how you feel and how you perform on your routes.
• Adjust your eating plan if necessary.

10. Seek professional help

• If you have questions or need help planning your diet, consult a sports nutritionist.

Examples of meals and snacks for cyclists

Breakfasts

• Whole wheat toast with avocado and hard-boiled egg
• Yogurt with fruits and nuts
• Oatmeal porridge with milk and cinnamon

Meals

• Brown rice with grilled chicken and vegetables
• Whole wheat pasta with tomato and tuna sauce
• Lentils with vegetables and salad

Snacks

• Fresh fruit
• Nuts and seeds
• Natural yogurt
• Whole wheat bread sandwich with fresh cheese and turkey

Drinks

• Water
• Sparkling water
• Isotonic drinks

Hydration

Hydration is just as important as nutrition for cyclists. Water is essential for the proper functioning of all bodily functions, including energy production, body temperature regulation, and the elimination of toxins.

A dehydrated cyclist may experience:

• Fatigue
• Muscle cramps
• Dizziness
• Headache
• Decreased performance

How to stay hydrated while cycling?

• Drink water before, during, and after your rides. The amount of water you need will depend on the duration and intensity of your workout, the ambient temperature, and your sweating rate.
• Monitor the color of your urine. Light-colored urine indicates that you're well hydrated, while dark-colored urine indicates dehydration.
• Use isotonic drinks. Isotonic drinks contain water, electrolytes, and carbohydrates. They help rehydrate you and replace electrolytes lost through sweating.
• Avoid sugary drinks and alcoholic beverages. These drinks can dehydrate you.

Tips for good hydration

• Always carry a bottle of water with you.
• Drink water often, even if you are not thirsty.
• Eat fresh fruits and vegetables. Fruits and vegetables are a good source of water.
• Avoid exposure to the sun and intense heat.

Additional Tips for Hydration on Shad Bikes

• Learn to listen to your body. If you're thirsty, drink water.
• Don't wait until you're thirsty to drink water. Thirst is a sign that you're already dehydrated.
• Drink water at regular intervals throughout your rides. Don't wait until you feel dehydrated to drink water.
• If you're going on a long or intense route, take an isotonic drink with you.
• If you exercise in hot or humid climates, increase your water intake.

Conclusion: Cycling nutrition, the key to success

In short, nutrition is a fundamental pillar for the cyclist.Proper nutrition will help you:

• Optimize your performance: You will have more energy, strength and endurance to face your routes and competitions.
• Avoid injuries: Nutrition plays an important role in injury prevention.
• Recover better: A good diet will help you recover faster after exercise.
• Enjoy cycling to the fullest: When you are well nourished, you feel better and enjoy your bike rides more.

With good nutrition, you can achieve your cycling goals and enjoy them to the fullest.

Shad Bikes' opinion on cycling nutrition

We believe that good nutrition is just as important as training to achieve your cycling goals. That's why we want to share our thoughts on some key aspects of cycling nutrition with you.

The importance of planning

It's not just about eating healthy, but also about planning your diet based on your goals, the type of cycling you do, and your individual needs. A well-designed nutrition plan will help you optimize your performance and avoid digestive issues during your rides.

Hydration as a key factor

Water is essential for proper body function and plays a key role in cycling performance. Drinking water before, during, and after your rides will help you stay hydrated and prevent dehydration, which can significantly affect your performance.

The importance of recovery

Nutrition is not only important for performance during exercise, but also for recovery afterward. Eating foods rich in protein and carbohydrates after a ride will help you recover your muscles and be ready for your next ride.