Nutrition is a fundamental part of cycling, since a proper diet can make a difference in the performance of the cyclist. In this article we are going to see what and when to eat before a competition or some important training.
For this we must know that training and racing require great physical effort, which means that the body will need the optimal amounts of nutrients to be able to perform optimally.
We must emphasize that the cyclist’s daily diet is going to be key, but within this we can highlight that pre-competition or pre-training nutrition has a higher weight. A wise choice of food and proper prior hydration can help maximize energy and stamina, which in turn can improve speed and strength. In other words, improve performance on the bike.
In this installment we will determine the key macronutrients that must be present in the meal before a workout or an important race, including carbohydrates, proteins and fats, but we will not forget about hydration either.
Regarding macronutrients, we should focus on fast-absorbing carbohydrates. (*In this case, sugars are friends, not enemies!) If it is going to be a prolonged effort, we can start to include proteins, coming from, for example, eggs, meat or fish.
In this way we can accelerate the recovery and regeneration processes of muscle tissue. As for fats, we should not include them before training, since they are more complex to digest and, above all, they can affect us in the process of nutrient absorption.
Once I know what I should eat, doubts may arise, such as the indicative amounts of intake.
The theory says that we should include around 1-4 g of carbohydrates per kilo of weight (g HC/Kg). This calculation will depend on the intensity and duration of the activity and our feelings with that amount. If we know that it is going to be a prolonged and high-intensity effort, we should be around 3-4 g HC/kg of weight, on the other hand, if it is going to be a slightly softer workout, we could be around 1- 2 g HC/kg of weight.
In the case of a 70-kilogram person, for a long effort, the intake should be around 210-280 g of carbohydrates, equivalent to about 3 plates of rice. To comply with these values, and in order to be able to assimilate it correctly, we recommend sharing the intake with different sources: cereals, juice, bread, jam… We can even try a drink with hydrates.
It is very important to eat the last meal at least 2-3 hours in advance. If we don’t have that much time, we can include some bars that contain simple carbohydrates, like now Crown Sport Nutrition’s Oatmeal Energy Bars.
Hydration is also a determining factor and, therefore, we must ensure that we have an optimal amount of electrolytes, the minerals responsible for guaranteeing the proper functioning of our body. Drinking a 500 ml canister of isotonic drink will provide us with electrolytes and help us with the carbohydrate load.
Finally, we can add some supplements, such as caffeine pills, to give us extra performance in training and competitions. Soon, we will explain in depth what these supplements are for and what their advantages are.
As we always say, each body is different, and the assimilation of these nutritional values ??must be checked progressively, and never before a competition.
