What to eat before cycling?
by Vy Nhat on Jun 08, 2023
(Advice from experts)
You are using a power bike to improve and improve your health. You are wondering what to eat before cycling for the right science and quickly achieve efficiency. Here, Bicycle Supermarket will share information of nutritionists about the diet before cycling. Let's see!
1. What to eat before cycling?
Eating before and after cycling is important but is overlooked or overlooked by many. Improper use of food can lead to zero training effectiveness.
So, what to eat before cycling to best support the training process:
Before cycling from 30 minutes to 1 hour, eat a little easily digestible food such as porridge, milk, juice, etc. More nutritious foods should be eaten after the training session.
Image: What to eat before cycling
Note that, the closer to the training session, the easier it is to eat. This gives the food enough time to convert into energy for the body. A big pre-workout meal can make you feel sick to your stomach, nauseous, or feel sluggish while cycling. If you don't eat before cycling, you can run out of energy, drop in blood pressure and even faint.
Don't be afraid that eating and drinking before cycling makes you gain weight. Nutritionists confirm that eating lightly before cycling increases the efficiency of fat burning in the body.
2. How much to eat before cycling
Carbohydrates are the type of energy needed to replenish the body during exercise. Importantly, this substance is only stored in the body in small amounts. Therefore, cyclists need to keep them at a balanced level in the body.
In the opinion of nutritionists of professional racers, always keep at 8 - 11g / kg of body weight (ie for a person of 60 kg need 480 - 660g Carbohydrate.
Some foods rich in carbohydrates such as: bananas, oats, buckwheat, sweet potatoes, oranges, grapefruit, apples, blueberries, ...
Image: Some foods are rich in carbohydrates
At the same time, it is necessary to ensure that a high-protein diet helps to tone muscles and limit injuries. Increase the addition of vegetables, tubers and fruits rich in vitamins and minerals to help restore cells.
3. How long should rest after eating?
For large meals, indigestion should be eaten 2-4 hours before cycling. This time is enough for the body to digest all the food and convert it into energy for the body. If cycling right close to this time can make the food not fully digested, causing abdominal pain and stomach pain.
For snacks, you should cycle 30 minutes to 1 hour after eating.
Image: What to eat before cycling
You should consider the Glycemic Index (GI) of carbohydrates. This indicator indicates the time to digest carbohydrates. Low IG foods have a slow release time and should be used at main meals. In contrast, high GI foods have a faster energy release time, so they should be chosen for a snack before cycling.
4. Should I cycle before breakfast?
For this question, ADO E-bike recommends eating before cycling. Especially when you plan to cycle longer than 1 hour or pedal with high intensity.
What to eat before cycling in the morning: porridge, smoothies, cereals, fruits, ...
If you don't want to eat in the morning, make sure to increase your carbohydrate intake the night before. Because it will be stored in the body and used in the morning when you ride the bike.
Photo: What to eat before cycling in the morning
Above are the information about what to eat before cycling that ADO E-bike suggests for you. Hope the above information helps you in your training process. Wishing you great results!
The ADO E-Bike is a solid companion in urban living. We create products that provide a great driving experience on complex traffic conditions such as bumpy, rocky and uphill. All ADO products are designed to be environmentally friendly and comply with environmental guidelines.