Essential Nutrition Tips for Beginner Cyclists: Fueling Your Rides Right
Going out cycling as a beginner is exhilarating, and proper nutrition plays a pivotal role in enhancing performance and enjoyment. By making informed choices to make sure you can boost your endurance, improve recovery, and make your rides more enjoyable. After all we have all been through a bonk once or twice. So here Label Collectives take to help guide you.
Pre-Ride Nutrition
Hydration
Start hydrating well before your ride. Proper hydration ensures your muscles and body systems function optimally. Dont just knock back a double espresso and think your good to go, taking on water before will help.
Meal Timing
Consume a balanced meal 2-3 hours before cycling. This gives your body time to digest and utilise the nutrients effectively.
Food Choices
Choose easily digestible foods that are rich in carbohydrates and moderate in protein. Examples include porridge (oatmeal) with a drizzle of honey, bananas and nuts or whole-grain toast with peanut butter. Dont under or over eat.
Nutrition During the Ride
Hydration
Continue sipping water throughout your ride. For rides longer than an hour, consider an carb electrolyte-infused drink to replace lost salts and minerals. We use Nduranz 90 and with two scoops in a 500ml bottle, this gives us 45g of carbs, the water we need and keeps us hydrated.
Energy Intake
For rides exceeding 60 minutes, consume small amounts of energy-dense snacks every 30 minutes to maintain your energy levels. Aim for easily digestible carbohydrates. as a benchmark we consume 90g of carbs per hour, this would look like
- 1 gel or oat-bar
- 1 x 45g carb drink
We also take our Banana Bread or Flapjacks with us
Portable Snacks
Some great portable snacks include energy bars, dried fruits (dates are packed with carbs), bananas, or even small sandwiches for those longer rides, but make it easy, dont be putting a cheese sandwich together and think honey or peanut butter.
Post-Ride Nutrition
Recovery Window
Eat within 30 minutes of completing your ride. This recovery window is crucial for replenishing glycogen stores and initiating muscle repair. an SIS recovery drink for protein always helps us out followed by a balanced meal like Pasta Pesto.
Macronutrient Balance
Your post-ride meal should include a mix of protein and carbohydrates. Protein helps repair muscle damage, while carbohydrates restore energy.
Meal Ideas
Consider meals like grilled chicken, or veggie / vegan alternatives with quinoa and vegetables, a protein-rich smoothie if your not into recovery shakes with fruits and yoghurt, or a sandwich on whole-grain bread.
Common Nutrition Mistakes to Avoid
- Skipping meals before rides, which can lead to fatigue and poor performance.
- Failing to hydrate adequately, both before and during the ride.
- Consuming high-fibre or fatty foods before cycling, which can cause digestive discomfort.
By using the above as guidelines, as a beginner cyclist you can ensure you are fuelled for the rides ahead. Proper nutrition not only enhances performance but also makes the overall cycling experience more enjoyable. Listen to your body and adjust your plan as needed for the best results.
