We’ve brought on today’s great nutritional tips for cyclists. When it comes to sports the first step to think about is food, after all it’s the kick to a healthier life, and of utmost importance to athletes.
We had already spoken of nutrition for cycling and what to eat to improve your performance.
Nutritional tips for cyclists
Here’s Tips for Cyclists we provide a glossary of terms important nutritional and previous winners include the simple process of getting your nutritional needs to help you make a cyclist faster, stronger and of course more healthy.
But calm! Before we start to talk about nutritional tips for cyclists, we should portray about a subject that goes hand in hand with it: The workout.
And in the case of cycling there are 3 physical abilities that predominate in the athlete and they are: strength, speed, and resistance can be divided into two types of training known as workouts of cardio and strength.
It seems very simple the idea behind this workout “the more miles I ride, the better my form will be,” the majority of athletes desapercebem that the human body is mutable.
This means that it becomes more efficient, strong and tough as getting used to a particular routine, preferably uninterrupted. To be able to see better results, you need to force your body out of its comfort zone.
This type of exercise gives you a better breath, thus making the athlete more resistant to long distances, as well as long hours of exercise.
When it comes to this type of workout the main point to think about is the burning of calories, in this aspect of the training of cardio is the “ruler”, after all in terms of burning calória a strength workout that spits out about 7 to 10 calories per minute, while a workout of cardio expels 12 to 16 calories per minute.
Its benefits do not stop here, in addition to its extensive range of benefits training cardio reduces famous problems such as, depression, anxiety, smoking, excess weight, heart problems, blood pressure, excess sugar in the blood thus making your life more longível.
A good athlete is armed with developed muscles, after all the bigger the muscle, the more force you exert, and to ride faster you need more force. For this strength training requires far more food than the fat itself.
This is because you repair the muscle fibers that were broken throughout the workout and that such repair is necessary calories. The effect of this so-called burning metabolism at rest.
Its benefits are not as lengthy as the workout of cardio, but it is proven scientifically that strength training produces endorphins and reduces fat intra abdominal responsible for a series of health problems.
Now, on to the main dish
The first factor that came in your head (or stomach) if you just start cycling is that it increases your need for calories.
Before you stop reading this text and run to the fridge to gorge themselves with their treats, favorite, know that many cyclists end up rewarding beyond the calories burned in a workout, so although you can eat a little more, don’t abandon your healthy eating habits.
The best way to estimate your additional need for calories is to multiply the distance travelled in km by 35 to 50 calories, meaning if you go out for a training of 30 km you can estimate a need for extra calories between 1,100 1,400 calories always rounding down, so if you are a cyclist slower or lighter, the reverse applies if you are faster or heavier.
The use of Gps own because of the slopes and ascent the path brings, obviously will bring more accurate results of the amounts of caloric extras required. For this, we present the main food for workouts ciclismos and they are:
The carbohydrate is the main source of energy for the cyclist. Stored in the muscle, any excess in total intake above the requirements needed for the body will be stored as fat (the same is true for protein and fat).
Your daily requirement for carbohydrate will depend on how many miles per ride, and other demands throughout the day. Any nutritionist, sport recommend the ingestion within a range of 4-7g daily of carbohydrate for every kg that you weigh.
Given this information it Is where you live the danger. Sweets, candies, ice creams and soft drinks are strong sources of carbohydrate, however are carbohydrates considered to be “bad”, one other problem with this is that many of the athletes don’t want to spend time counting grams of carbs, so a recommendation practice is much simpler.
Large portions of carbohydrate lead to a peak of energy, known as the peak blood glucose levels that can leave you very lethargic, the same feeling that a person have diabetes type 1 without insulin.
One of the practical ways of eating enough carbohydrates to support your training, avoiding the effect of large portions, is to eat a serving of a carbohydrate of low glycemic index known as carbos “slow burn”(such as whole grains, fruits, vegetables) in each meal.
Can be cereals such as oatmeal at breakfast, a small piece of fruit mid-morning and mid-afternoon, a sandwich full at lunch and maybe a little brown rice or quinoa with your evening meal.
Feeding-if so, these small portions will provide sufficient energy without leading to a loss of power, or excess of it. Eating this way makes that, 90 minutes to 2 hours after the intake has already been digested the meal and be ready to climb on your bike.
There is a legend that the protein is often seen as a food muscle and is irrerelevante for cyclists, but the proper intake of protein in your diet will support your health, immune function and muscle recovery post workout. Responsible for the maintenance of the muscle fiber and plays a vital role in immune function, this food will be more than necessary for you to speed up the recovery of muscle damage post workout.
Recent research highlights that the protein is also more efficient than an equal measure of calories from carbohydrates or fats, increasing your intake can help keep your appetite under control also.
Including beans, broccoli, spinach and legumes in your diet, along with chicken breast, lean meats, fish, and dairy products with low fat content your consumption will contribute in all its deficiencies food.
Always avoid consumption of red meats and processed, after all are associated with a higher incidence of diseases.
As well as the carbs, a small amount of protein in each meal or snack is preferable to place a large piece of protein difficult to digest in one meal, resulting in better energy levels.
There has always been a great war between the nutrólogos on the fat. But today thanks to the studies it is known that there are the famous fats”good” fats and “bad”. The good fats include fats polinsaturadas (fats Omega 3 and Omega 6) and monounsaturated fats (Omega 9 fats).
Just above was portrayed on the proteins processed that are poor in life tenure a child support order, such information worth of right for the saturated fats found in meats and processed foods that are also limited. The fats omega 3 and 6 are vital for health and are found in nuts, seeds, fish like tuna and sardines as well as oils, flaxseed oil, borage and stretch.
Among other additional benefits of these fats are reduction of inflammation in the body, making them great for those with allergies, while providing a benefit-stimulating the metabolism and therefore aiding in the loss of fat mass.
It is known that the good fats reduce the bad cholesterol (LDL) and are an important part of the diet to aid in the prevention of heart disease. Aim for about 20g of good fat per day is a great strategy for health support without the risk of adding lots of fat calorie to the diet.
To obtain a better physical performance regardless of the form or how to train, nutritional tips for cyclists are essential. You need good nutrition, but to maximize that training levels and professional athletics is a visible power RULED, preferably by a professional in the area.
And for a good ride we can’t forget the bretelles of Marelli.
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