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Hello this is the article for recipe ingredients
Ingredients
Ingredients
- adadadadadadas
- 111111
- 2222
- 3333
- 44445
- 55555
- 6666
| Per | 100g | Serving (300g) |
|---|---|---|
| Energy (Kj) | 1212 | 232 |
| Energy (kcal) | 121 | 232 |
| Fat | 23 | 232 |
| of which saturates | 2323 | 232 |
| Carbohydrates | 23 | 2323 |
| of which sugars | 23 | 232 |
| Fibre | 23 | 2323 |
| Protein | 232 | 232 |
| Salt | 2323 | 23 |
Summary
1What to eat before a bike ride
Whatever type of endurance exercise you do, carbohydrates are your best friend. This is because carbs are your body's main source of energy...
2What to eat during a bike ride
If you’re on a long ride, or taking part in an event, you’ll need to top up your energy with a hit of carbohydrates to keep your legs pumping...
3What to eat after a bike ride
Post-ride, your nutrition should focus on supporting your recovery. Restoring energy levels with carbohydrates and helping your muscles to repair...
Whether you pedal to work, take your tyres up mountains or race competitively, getting the right
nutrients at the right time can make a world of difference to how you feel and perform when you
cycle.
We’re sharing our top tips and advice on what you can eat before, during and after you go
cycling – helping you get set up to ride, improve your overall performance and support your
recovery.
What is a good diet for cyclists?
As with all forms of endurance exercise, your body needs the right foods to give it the power
and energy to get you from point A to point B when you get on your bike.
What to eat before a bike ride
Whatever type of endurance exercise you do, carbohydrates are your best friend.6
What to eat during a bike ride
If you’re on a long ride, or taking part in an event, you’ll need to top up your energy with a hit of
carbohydrates to keep your legs pumping.
What to eat after a bike ride
Post-ride, your nutrition should focus on supporting your recovery.
What to drink while cycling
As well as nailing your nutrition, it’s important to stay hydrated, before, during and after your
rides.
In the two to four hours leading up to a big cycle, try to drink around 500ml of fluid to help your
body get the nutrients it needs from your carby meal.12
Keep drinking little and often throughout your cycle too, especially on longer rides. This not only
helps you stay hydrated but also allows the nutrients from your energy top-ups to be absorbed
properly.7,10
Depending on how hot it is, you should aim to drink somewhere between 400 and 700ml of fluid
per hour. But, to avoid bloating, this should be taken in small sips every 15 to 20 minutes.11,13
Popping a dissolvable electrolyte tablet in your water bottle can also help you keep hydrated.13,14
Once you’ve finished your ride, it’s important to rehydrate with plenty of fluids after your workout
as well, to make your carb and protein refuel as effective as possible. So consuming plenty of
water and sports drinks should help do the trick.7 Speaking of which…
What should cyclists avoid eating?
Certain foods can affect your performance, so are best avoided if possible.
The final say
When it comes to optimising your cycling nutrition, carbs, protein and water are your best
friends.6,10,11
By staying hydrated, replenishing your energy levels and helping your body to recover, you
should be able to better prepare and perform at your best whenever you’re next out exploring
the world on your bike.6,10,11
While we strive for accuracy and balance, please be aware that this article may discuss
products available for purchase through Holland & Barrett. Consult a healthcare professional
before making any health-related decisions.
- British Heart Foundation. What are macronutrients? [Internet]. 2022. [cited 2024 April 18]. Available from: https://www.bhf.org.uk/informationsupport/heart-matters- magazine/nutrition/ask-the-expert/macronutrients.
- Morris AL, et al. Biochemistry, nutrients. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 [cited 2024 Apr 18]. Available from: http://www.ncbi.nlm.nih.gov/books/NBK554545/.
- British Nutrition Foundation. Protein [Internet]. 2023. [cited 2024 April 18]. Available from: https://www.nutrition.org.uk/nutritional-information/protein/
- British Nutrition Foundation. Fat [Internet]. 2023. [cited 2024 April 18]. Available from: https://www.nutrition.org.uk/nutritional-information/fat/.
- British Nutrition Foundation. Vitamins and Minerals [Internet]. 2023. [cited 2024 April 18]. Available from: https://www.nutrition.org.uk/nutritional-information/vitamins-and- minerals/.
- The Association of UK Dieticians. Sport and Exercise [Internet]. [cited 2024 April 18]. Available from: https://www.bda.uk.com/resource/sport-exercise-nutrition.html.
- José Joaquín Muros, Cristóbal Sánchez-Muñoz, Campos D, Hinojosa-Nogueira D, José Ángel Rufián-Henares, Mateo-March M, et al. Nutritional Habits of Professional Cyclists during Pre-Season. Nutrients [Internet]. 2022 Sep 7 [cited 2024 Jun 18];14(18):3695–5. Available from: https://www.mdpi.com/2072-6643/14/18/3695
- British Heart Foundation. Food for fitness: what should I eat before a workout? [Internet]. 2021. [cited 2024 April 18]. Available from: https://www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition/food-for- fitness.
- Counting Carbs. Counting Carbs? [Internet]. NIH News in Health. 2017 [cited 2024 Jun 18]. Available from: https://newsinhealth.nih.gov/2012/12/counting-carbs
- Chlíbková D, Beat Knechtle, Rosemann T, Tomášková I, Vlastimil Chadim, Shortall M. Nutrition habits in 24-hour mountain bike racers. SpringerPlus [Internet]. 2014 Dec 1 [cited 2024 Jun 18];3(1). Available from: https://link.springer.com/article/10.1186/2193- 1801-3-715
- British Cycling. Nutrition Guide [Internet]. [cited 2024 April 18]. Available from: https://www.britishcycling.org.uk/zuvvi/media/bc_files/membership/Book_Final.pdf.
- Better Health Channel. Sporting performance and food [Internet]. 2024. [cited 2024 April 18]. Available from: https://www.betterhealth.vic.gov.au/health/healthyliving/sporting- performance-and-food.
- Marie Curie. Cycling nutrition guide: fuel your engine [Internet]. [cited 2024 April 18]. Available from: https://www.mariecurie.org.uk/get-involved/charity- events/cycling/cycling/cycling-nutrition-guide.
- Sparks IM, Rensburg van, Fletcher L, Rensburg van. A cross-sectional study of 2550 amateur cyclists shows lack of knowledge regarding relevant sports nutrition guidelines. South African Journal of Sports Medicine [Internet]. 2018 [cited 2024 Jun 18];30(1). Available from: https://www.ajol.info/index.php/sasma/article/view/170610
- Effects of pre-exercise ingestion of a carbohydrate-electrolyte gel on cycling performance [Internet]. Journal of the International Society of Sports Nutrition. 2022 [cited 2024 Jun 18]. Available from: https://www.tandfonline.com/doi/full/10.1186/1550- 2783-8-S1-P28
- Gaia Giuriato, Venturelli M, Matias A, Soares K, Gaetgens J, Frederick KA, et al. Capsaicin and Its Effect on Exercise Performance, Fatigue and Inflammation after Exercise. Nutrients [Internet]. 2022 Jan 6 [cited 2024 Jun 18];14(2):232–2. Available from: https://www.mdpi.com/2072-6643/14/2/232
