Watching your nutrition when preparing to cycle

Cycling nutritionrn Whether you cycle to travel or do it for competitive reason, nutrition and dieting are paramount. Cycling is very energy sapping, being one of the best leg exercises as well as utilising other muscle groups. In the old days, cycling nutrition referred to raw meat and little else. Now it has become an integral part of the past time. To create a well rounded diet specifically suited to cycling, you need to combine a variety of food groups. One of the classic cycling dishes is pasta, this is because it gives the rider slow burn carbohydrates the night before a big ride or event. This has long been a staple of cyclists eating and is known as pasta cramming. Pasta cannot be the only thing eaten, so a range of fats and protein are needed to balance the diet. There is a saying in the Tour De France, you are always eating for the next day and this is very true. It's vital to provide your body with essential nutrients some time before a cycling event so it can digest and convert the food into energy. rnThe mix of nutrients will also depend on how you cycle. The nutrient mix will also be dependant ony our method of cycling. For long cycles you will need much more carbs to keep your food stores particularly high. Whereas wheat is popular with most people for exercise for energy, in cycling, it can be a struggle to digest. Most cyclists steer clear of wheat but avoiding all gluten is not a good idea. It provides you with essential vitamins and minerals, such as Calcium and vitamins B and D. Potatoes, pasta, grains and rice are other foods high in carbohydrates. Another essential source of nutrients are fats, although not saturated fats. Non saturated fats like dairy products, nuts and olive oil will helps your body create and store glycogen. This should account for about 15-20% of a cyclists diet. rnProtein is vital to store Glycogen and to repair damaged tissue. Protein rich foods are vegetables,beans, eggs and nuts, but they should not be a majority part of your diet. Nearly all professional cyclists drink protein shakes combined with whey protein . For more information on protein shakes and bars and to buy discount supplements , choose a supplier who has a good reputation. When organising a long or tough cycle, you have to eat a massive amount of calories. If you are participating in a six hour cycling trip, you could possibly burn 7,000 calories. Don't overlook your physical body's requirements, whether you are looking to lose weight or not.