A Cyclists Diet

A Cyclists Diet: Basic Guidelines

One of the most commonly hyped calculation in the health and fitness world is ‘as long as the calories used are greater than the calories consumed you will stay within the realm of a healthy, normal weight’. Does that imply than a cyclist’s diet plan can include just about any category of food as long as all the energy used during cycling makes use of all the calories consumed? Not exactly! A good diet for cyclists involves wholesome, nutritious foods that maximize the cyclist’s energy levels and improve performance. Ideally, a cyclist’s diet plan should incorporate a substantial amount of low fat, high carbohydrate foods and plenty of fluids to prevent dehydration.

The Optimal Diet Plan for Cyclists

The following guidelines for a nutritional diet for cyclists will keep your body fit, healthy and prepared to take on any cycling challenge that it encounters!

Healthy Carbohydrate Rich Foods

Carbohydrates may be equal with excess weight gain for most people, but carbohydrate rich foods are the prime source of energy in a cyclist’s diet plan. Avoid carbohydrate rich foods made with simple sugars and refined flour; those food options are the ones responsible for giving carbohydrates a bad reputation. Incorporate fresh fruits and vegetables, beans, whole grain rice, whole grain breads, and whole grain pasta in your cyclist diet plan to fuel your cycling session.

The Occasional Treat

Everybody enjoys snacks that are rich in sugar or fats. While unrestrained indulgence is not recommended for anyone, cyclist or not, having controlled portions of your favorite snack will not hurt. According to Gale Bernhardt, a triathlon expert and coach for two Olympics, a cyclist’s diet plan should take advantage of the 80-20 rule: if you are eating nutrient rich, healthy foods 80% of the time, the rest of the 20% can be spent in eating treats without any fear of adverse consequences on your health.

Make Allowances for Winter Weight Gain

It is natural for you to put on anywhere between 3 to 8 pounds in the winter season. While you should not take that as an invitation to consume calories without any restraint, you should also refrain from obsessing over maintaining your pre-winter weight, according to Gale Bernhardt.

Taking Care of Your Fluid Intake

 It is essential for a cyclist’s diet plan to stress upon fluid intake. Cyclists must make a conscious effort to drink before, during and after their cycling session to replenish the water and minerals lost during the rigorous exercise. Feeling thirsty if one of the first indications of dehydration; take a proactive approach and keep your water bottle handy. Drink about 8 ounces of water before the session, 8 ounces after every half an hour during the ride, and enough water afterwards to make up for lost fluids.

Foods to Have and Foods to Avoid

Some of the recommended foods for cyclists include low fat meat, fish, chicken, fresh fruits, vegetables, pasta, noodles, whole grain breads, whole grain cereals, peanut butter sandwiches, nuts, and legumes. Some of the foods that cyclists should avoid include fried foods, egg yolks, saturated oils, shortening, sugary foods, fatty meats, poultry, and whole milk products.
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