What To Eat Before Cycling?

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Following the success of Great Britain's professional riders, road cycling has exploded in popularity in recent years. Elite cyclists can go between 400 and 1000 kilometers per week, while leisure riders can travel over 300 kilometers each week. Due to the large volume of training, the food is critical to maintaining performance and assisting all cyclists in improving their fitness.

What And How Much Should I Eat Before Cycling?

Eating appropriately for exercise is crucial to getting the most from your workout. Carbohydrate is the primary energy source for training, and it is stored as glycogen in the muscles and liver. The body can only hold a small quantity of glucose, which is why it's so crucial to keep it topped up. Elite Tour de France riders' carbohydrate requirements have been observed to range between 8 and 11 grams per kilogram of body weight (480-660g carbohydrate for a 60kg cyclist). This degree of planning is critical since regular 'grazing' is the only method for riders to fulfill their high-calorie demands and replenish muscle glycogen. The daily carbohydrate demands of recreational riders training at a moderate level are approximately 5-8g carbohydrate per kilogram bodyweight.

Rider training must also include adequate protein to assist muscle regeneration, polyunsaturated fats to prevent muscle damage, and vitamins and minerals to aid cellular development and repair. Consider your workouts' length (and intensity) and adjust your fueling approach accordingly. A high carbohydrate meal the night before, followed by a high carbohydrate breakfast, will be sufficient to start the ride with muscle glycogen stores appropriately filled up for a weekend ride under 3 hours.

Breakfast

Eat oatmeal or whatever you generally eat for breakfast an hour or more before your bike. Avoid foods containing a lot of sugar, such as pancakes with syrup, because they can produce a spike in blood sugar, then a spike in insulin, then a dip in blood sugar, making you tired. The excess sugar you consume will be stored as fat and will not assist you throughout your bike.