Long Distance Cycling Nutrition Plan
During Long distance cycling the cyclists need to gain energy faster for better performance. Often they have to ride cycle for hours. During those times of riding the cyclists should need to keep their body active by fueling their bodies.
There are some important protocols which are necessary to follow to keep our body active during long distance cycling. Firstly you need to eat unprocessed natural meals. Mostly eat vegetables, low-fat dairies, nuts, lean meats, whole grains, herbs, etc.
Secondly, make sure to consume minimum 60% of calories from carbohydrates, minimum 25% fats and 15% from proteins that you are regularly eating. The importance of drinking water to keep hydration can’t be explained. Drink minimum 4 liters of water every day.
The types of meal that you can carry during long distance cycling:
It is essential to be careful about the selection of the foods that you are going to conduct during your long distance cycling. That you need to eat during and after various events or training.
Make sure to eat minimum four grams of carbohydrate for per kg of your body weight. It is very much necessary for pre-long distance cycling training or events. And this process should need to continue with in every four hours.
You should need to consume fewer calories according to the closer you are going to start the training or event. The resources of this calories can be both liquids and solids.
You need to rehear about the food that you can consume in the big event:
Fueling the body and being active for long distance events is very much important and you have to keep a perfect meal plan for being healthy on the big day. Prepare yourself to have about 120 to 240 calories per hour for minimum 3 hours long events.
The measurement of calories will increase into 250 to 400 per hour for minimum six hours long events and similarly the range will jump from 400 to 800 calories per hour for more than 8 hours if necessary.
Find out the best nutritional meal according to your need:
Sports Drinks: Nutritional drinks which contain electrolytes like Sodium, Potassium, and Magnesium. You can go for bars, fruit juice, gels, and pretzels.
That we human are used to consume the things which taste better. In that case, find out the drinks with better tastes and what is working best on your immunity system.
It will help you to absorb the healthy products. Always try to carry out the additional foods or drinks of your own choice on your bike. Bring minimum 2 bike bottles per hour for being hydrated.
Solid foods that will give impressive results to you during long distance cycling:
Sardines: Sardines are an excellent resource of Omega-3 fatty acids and high proteins. It is proved by Leslie Bonci R.D. He is the director of the University Of Pittsburgh Medical center in the subject of sports nutrition.
Omega-3 is highly recommended on to improve our health and in particular for preventing cancer. It also increases the fat burning cycle by improving the flow of blood to the muscles.
Dried Sausages and Jerky: it is cured and safe in for our body in any temperature. It can provide us more than 14 grams of proteins and about 500-600mg of sodium in a single serve. It’s exactly the perfect meal that what you need during a long distance cycling event and sweaty training.
Peanut Butter: The peanut classic brims can provide us the exact healthy and monounsaturated fat which also found in olive oil. According to some researches, it is proved that peanut butter is a healthy diet to control the extra body weight, prevents heart disease and the bad cholesterol.
During the big rides, peanut butter sandwich and pocket graham-cracker will be the perfect choice for long lasting energy.
Eggs: Eggs are one of the excellent sources which can provide high range of proteins into our body. But avoid the hard-boiled eggs. You can eat then chilled and also can carry them along the way. They will provide you the exact energy that you need.
Spam: Bonci said that Spams are very high in fat. In per, two-ounce slice spam contains 15 grams of fat includes 6 grams of saturated fat. Carrying this will be a challenge because you need heavy carbs to balance its fat. But it can provide you a day will full coverage. If you want to try it, take additional crackers.
Manage your meal plan according to your events and riding programs. Make sure to provide a pretty range of protein and carbohydrate to your body to gather the exact energy level that you want to have. Always keep your body hydrated for being healthy during your long distance cycling.
Hello, I am Jon Mark a computer Engineering student graduate soon. I love health and biking and have an excessive passion for it. Recently I started mountbikeguide.com, where I write reviews and buying guide for most of the transportable gadgets available today.