Health & Food

Nutrition for Cycling: What To Eat & Drink as a Cyclist

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Cycling is an intense but rewarding physical activity. You may have just purchased a new hybrid bike for women and are ready to hit the trails. However, to get the most out of your workout, you also need to know what to eat. Riding your bike to its fullest potential is about more than loading up on carbohydrates before you get on your bike. Here is what you should eat for your bike rides so that you continue feeling your best.

For Short Rides 

A good rule of thumb is that you want to eat between 30 and 60 grams of carbohydrates for every hour of exercise. The reason for this is that the average cyclist can only oxidize approximately one gram of carbohydrate every minute regardless of how much you consume. Your primary concern with a bike ride of less than an hour is fluid replenishment. You want to make sure you drink enough water before, during and after your ride. A low-carb, electrolyte drink will also be beneficial. You should also eat a complete meal within one hour of finishing your workout.

For Medium Rides

When you have a bike ride between one and three hours coming up, you have to make sure you are getting enough carbs. You should drink two bottles of water and the recommended 30 to 60 grams of carbs from food. For these types of rides, you should carry a banana with you for you to consume while you are on the trail. It is vital to remember that you do not want to wait until you feel thirsty to consume water. If you feel thirsty, then you are already dehydrated. Make sure to eat in small increments while you are on the go.

For Long Rides

Hybrid bikes for men and women are capable of handling long rides of over three hours. For these rides, you need to be cognizant of how your digestion works. Digestion becomes harder the longer you are out, so you should eat more hearty solid foods toward the beginning of your ride. From there, you can switch to more easily digestible foods. You will want to eat supplement bars and gels consisting of low-protein and moderate-fat ingredients. Make sure you drink plenty of water to get any gels down. You do not want to upset your stomach going for such a long ride.

Bonus Tip 

Fats are good for workouts, but you need to know how to separate healthy fats from bad fats. You need to look for polyunsaturated foods, also known as Omega 3 and Omega 6 fats, which are found in fish, seeds, nuts and starflower oil. These fats provide stimulation for your metabolism, which makes it easier to burn calories. You will get the most out of your workout while still enjoying delicious meals.

Biking can take a serious toll on your body if you are not careful. You want to make sure you perform at the top of your game, so make sure you eat right and purchase the best womens bikes for sale for the kind of rides you will go on.

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