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In this article, we’ll go from basic to more complex topics to help you CHOICE a cycling diet plan. Every day, not just race day, you want a cycling nutrition plan.
Diet Plan For 80kg Woman
While the list of topics is below, the most important topic we want to cover is carbs and carb loading because these questions come up so often when we discuss cycling nutrition for performance.
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A cyclist’s diet is MUCH different from a “normal person’s” diet. Cycling consumes a lot of energy, and if you want to get the most out of yourself and optimize cycling recovery, establishing a cyclist diet is crucial.
If you want to spend a lot of watts training, you will have to put in a lot of the right food. You can’t expect to drive your car across the country with an empty tank. How many calories? It depends a lot on how much you train, how fit you are, gender and body size, but you’ll probably need between 3,000 and 6,000 calories.
It’s not just about what you eat, but when you eat it. This is extremely important. You can eat the right amount of calories, but if you don’t eat at the right times, you’ll have performance issues. We’ll get to that later, but you need to consume carbs before, during and after training to optimize your performance.
To support your cycling training, you will need to change your diet to focus primarily on carbohydrates. This is your rocket fuel. Many riders tend to overconsume proteins and fats. More on that later.
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That’s right, when you’re training, simple sugars are your friends. When riding, you need something that will digest quickly and absorb quickly into your muscles. Avoid foods high in fibre, protein and fat while driving as this slows down digestion and can cause digestive problems. Some good options are drink mixes, maltodextrin, energy gels, and even sugar water.
If you want to perform at peak performance, you need to rethink your diet. Got a big ride planned? Make sure you have a post-ride meal planned. A trip to the race? Make sure you know where to get breakfast before the race.
Just because you burn a lot of calories doesn’t give you the freedom to eat junk food all the time. To perform at peak performance, you need to feed your body with healthy, nutrient-dense foods. This will help provide the nutrients you need to regenerate, prevent disease, promote gut health, and even improve mental well-being.
If you’re new to cycling, the sooner you set up the cycling diet, the sooner you’ll make gains and crush your goals.
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Is cycling good for weight loss? Yes, cycling is probably the best exercise you can do to lose weight. However, in this article, please note that we are making recommendations for cycling performance, not weight loss. That said, if you follow these recommendations, you’ll be able to train harder, recover faster, and get more work done on the bike. Along with consistent cycling training, it is likely that following these recommendations will lead to fat loss and improved performance.
What drives cycling? What is the best diet for cyclists? Let’s sort this out so we can create a cyclist nutrition plan that works for you.
What is another macronutrient that can be used as fuel but is not as effective for endurance activities like cycling?
This makes it difficult to understand what and when to eat if you want to optimize your cycling diet for cycling performance.
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Carbohydrates should be the basis of your cycling meal plan. That said, you really want to focus on extra carbs before high-intensity interval sessions (Zone 4 or higher) or long sessions (3+ hours).
For most of us; Never. It will naturally go to your cycling diet. Ideally, you’d eat healthy fats like nuts, seeds, fish and oils, but a good steak or pork chop a few times a week is a great way to make a change.
The following points are based on these assumptions (taken from Asker Jeukendrup, a leader in sports nutrition):
When changing our cycling diet to carbohydrates, remember that protein is needed to regenerate the body after hard training, and fats are needed for the proper functioning of the body. NOT EATING FATS is a recipe for disease and poor performance. But again, you most likely don’t need to look for fat; Just don’t avoid it.
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The other main reason why you can always go carb crazy is because you’ll retain more water and look a bit bloated like a Michelin man rather than P. Diddy when loaded with carbs, so you need some time to “relax” . This doesn’t mean you should avoid carbs, but you just don’t need to focus too much on them.
For every 1g of carbohydrate you consume, you will retain 3g of water. If you’re loading carbs, don’t look at your weight and think you’re fat; you just hold the water.
A lot of times when riders think they’ve put on weight after a long weekend of riding and racing, it’s just swelling from carbohydrates and inflammation. So eat less carbs on subsequent days to reduce this (this doesn’t mean NO CARB).
Carbohydrates are king during racing season and you really need to eat them often to stay energized.
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Let’s assume the following schedule and how focused you should be on carbs. The problem with arranging such a cycling meal plan, however, is that some people ride in the morning, others at night, and some swap back and forth. To really put it together, we’d need to know what time you’re driving, so these are GENERAL guidelines.
Monday: OFF, lean more toward a well-balanced diet with protein and healthy fats to stay full; no extra carbs needed BUT YOU STILL EAT CARBOHYDRATES. Use this day to UNPUFF all carbs on the weekend by reducing your carb loading (we’ll get to that). Fit extra carbs into your cycling diet at night to prepare for the next day.
Just to clarify, we NEVER give up carbs. We always consume carbohydrates, but we change the amount depending on the training. When in doubt, I lean towards carbs and just watch the amount I eat.
Tuesday: Intensity, 2 hours; carbohydrates for breakfast (oatmeal, cereal, bread, jams, etc.). Just limit your breakfast towards carbohydrates, try to finish solid foods 3 hours before the ride. This may require some adjustments due to work and depends on when you are riding.
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Thursday, long-distance ride, 2 hours, no major emphasis on carbs, eat normal proportions unless you’re having a big day on the weekend, in which case you want to start loading up on carbs.
Friday, OFF, lean more towards protein and healthy fats to stay full; extra carbs aren’t needed unless you’re having a big day on the weekend, in which case you want to start carb loading
So that’s all – these are the basics. Remember the key word: BASICS. For more information on carb loading, see the bottom of this article.
So, in this post, we’re going to look at one trip to the grocery store and highlight the things you can buy that will help you as an endurance athlete and help you use nutrition for cycling. Watts are made in the kitchen.
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This may seem obvious to some, but I remember trying to sort out my diet and really wasn’t sure what to eat to hit all the boxes when it came to carbs, fats and proteins.
With the cycling diet, you don’t have to go out looking for fat because it will work in your diet when you eat whole foods. I’d rather focus your energy on avoiding the bad fats: cookies, fries, hamburgers, ice cream, etc. Look for nuts, avocados, olive oil.
If this post is helpful and you want me to make a version of what I buy on the road for weekend racing when you can’t really cook at a hotel let me know!
Nutrition has always been hard for me to understand when I started horseback riding in 2008. I didn’t really know much about carbs, fats, and protein, but I was slowly learning more and more just by reading magazines. I had no idea what and when I should eat.
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Everyone has heard the saying that all shopping should be concentrated on the outer ring of the grocery store: produce, meat, dairy, go home.
Skip all the packaged chips and the bull, but for me there are a few things I’m definitely rushing down the aisle for: coffee, frozen fruit, raisins, sparkling water if I feel like it… you get the point. But skip the processed junk food.
There is bread
