COMMON NUTRITIONAL PROBLEMS THAT CYCLISTS OFTEN ENCOUNTER

If you are a cycling enthusiast to improve your health, following a reasonable nutritional regimen is indispensable to ensure optimal training effectiveness. Let's explore some nutritional notes specifically for sports cyclists below!

First, we need to clearly understand the concept of sports nutrition. Sports nutrition is an eating plan designed to provide adequate nutrients and energy from foods for athletes. This regimen can be changed flexibly daily, depending on each individual's physical condition, needs and specific goals.

 Carb - An indispensable source of energy during sports activities

Have you ever heard about Carbs? On a scientific level, a carb is an ingredient that contains carbon, hydrogen, oxygen.To put it simply, our body has two main sources of energy: glucose and lipids (fat). Both of these energy sources are created from the breakdown of Carbs - a diverse source of energy when absorbed into the body.

Carbs are divided into two main types that people pursuing a cycling training diet need to know and understand: total carbs and refined carbs.

Whole carbs, found in foods like brown rice, oats, cereals, and vegetables, are a great source of energy for cyclists because they retain fiber and other nutrients.

Refined carbs, found in products such as instant noodles and cakes, are substances that have a high risk of causing weight gain because their ingredients have been changed, fiber removed and sugar added. Therefore, people who follow an exercise regimen often avoid using products containing these types of carbs as much as possible.

Based on the above analysis, surely those who love cycling can choose for themselves a reasonable diet with the most suitable type of carbs, right?

A common question is whether carb loading before cycling is necessary? Let's find the answer.

Carbs are very effective in helping muscles grow stronger, keeping the body healthy and enhancing brain concentration when cycling. Therefore, supplementing carbs before cycling is absolutely necessary!

Is it necessary to carb load before cycling ?

We have a clear understanding of this wonderful source of energy, but is it necessary to carb load before cycling? The answer is definitely yes. Carbs are not only good for cyclists but are also necessary for every other activity. The ingredients in carbs help your muscles become strong, help your brain focus more when cycling and easily overcome challenges and goals.

However, not all carbs are beneficial for the body. Good carbs will help maintain stable blood sugar levels, providing sustainable energy for the body. On the contrary, bad carbs will suddenly increase blood sugar, causing harm to your health. Therefore, choosing the right carbs is important to ensure workout effectiveness and overall health.

 Fat will help you prolong your cycling time

According to reviews, 1 gram of fat provides 9 calories, while 1 gram of carbohydrates provides 4 calories. This explains why fat can help you maintain cycling for a longer period of time, helping your body stay flexible and durable. But are all fats good? No. of course. There are two types of fat that cyclists should avoid: saturated fats and trans fats, as they can increase the risk of cardiovascular disease. Good fats can be found in nuts and fish. However, when exercising at high intensity, carbohydrates are still the top choice to provide energy quickly and effectively.

Can protein help the body become firmer when cycling?

"Protein plays an important role in growing and strengthening muscles, especially when combined with resistance exercises," shares Nicholas. A diet with the right amount of protein will promote muscle growth more effectively, so protein is an essential nutrient in a cyclist's diet. Therefore, protein will definitely help you become stronger and healthier when participating in sports cycling.

You should drink enough water when cycling
When cycling, adequate hydration is an extremely important factor. Because if your body doesn't have enough water, you will become tired and not have enough strength to continue pedaling. Therefore, always provide yourself with water, drinking a sip of water every 15 minutes is perfect. However, you should not drink too much water, it will not be good for your kidneys.

 Maintain a moderate diet when practicing cycling

To get the best results during cycling, combine a diet that includes fiber, fat and especially protein in every meal. This helps provide adequate energy and supports the body's metabolism throughout the day.

Do not skip an important breakfast, because then the body will use energy from muscles instead of excess fat, leading to the risk of metabolic disorders.

Eat a Macro diet when cycling

Macronutrients, also known as macronutrients, include protein, carbohydrates, and fat. This is understood to mean that it is necessary to supplement the above substances according to each person's physical condition. “The 60:20:20 rule is often applied: 60% carbohydrates, 20% protein and 20% fat.”

Macro calculation steps:

• Calculate TDEE, find out your calorie needs
• Determine the ratio of macronutrients in the diet
• Track macros and calorie intake

Above are some notes on nutrition for sports cyclists. Hope it will help you in establishing a great diet to achieve the best results for your cycling training!

Don't forget to follow Saffronclub to regularly update news about knowledge and practice experiences.

See more Garmin sports watch products here:Sports health monitoring watch