Nutrition Tips for Cycling

Proper nutrition is essential for athletic performance, and cycling is no exception. Enthusiastic cyclists may already know the basic guidelines for nutrition: eating balanced meals of carbohydrates, protein and healthy fats, and controlling portions and calories while still eating enough to fuel each bike ride or racing event. But when you're ready to move beyond the basics, try out and adopt nutrition advice designed to boost your performance and take you to the next level.

  1. Carbohydrate Loading

    • Load up on carbohydrates to prolong your endurance for a biking event that lasts more than two hours. Scale back your training before the event to give your body time to store the carbs, and up your daily carbohydrate intake to consume 8 to 10 grams per kilogram of body weight. Expect to gain a little weight, but most of this will be water the body stores along with the carbohydrates, and should go away when the event is over.

    Glycemic Index

    • When you're picking a pre-race snack, use the glycemic index, which ranks foods according to their ability to affect blood sugar. Researchers at the University of Hull in England conducted a study to evaluate the effects of high- or low-GI foods on cycling performance. Results showed that the group who ate low-GI foods before a race finished an average of three minutes faster than the high-GI group. Low-GI foods include oranges, apples and dates.

    Omega-3s

    • Omega-3s, the healthy monounsaturated fatty acids found in fish like salmon and tuna and oils, are known for their general health benefits, but they have some specific effects that can enhance your performance and recovery while cycling. Omega-3s increase blood flow, improving circulation during rides and helping to reduce inflammation in the muscles, which means less pain and swelling after a hard ride. Two to three servings a week will give you plenty.

    Eat to Refuel

    • Fueling your body during a long or hard ride is essential to maintaining peak performance. That goes for water as well as food. Time yourself. Drink water 30 minutes into a ride and at regular 15-minute intervals after that. If you're riding longer than 45 minutes, take a leaf from the American College of Sports Medicine's notebook and consume about 1 gram of carbohydrates for each additional minute you ride.