What To Drink To Fuel Your Cycling And When
Your brain needs fuel and metabolizes primarily glycogen for energy. Try to consume 40 to 75 grams of carbohydrate in the hour before your workout.
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What to eat for endurance exercise.
What to drink to fuel your cycling and when. On medium length rides--rides that last for 1-3 hours--your primary concern will be carbohydrate replenishment. The information in this post has been moderately revised and combined with information about cramping dehydration and electrolyte loss in Nutrition for Cyclists. One of the easiest ways to optimize your carbohydrate intake during rides is to drink a low-carb electrolyte hydrating drink while youre eating light digestible snacks like fig bars and bananas.
Being well fueled and hydrated helps but you can give yourself a leg up by adding a little rocket fuel to your pre-race bottle in the form of Beta Red beetroot juice powder. While coffee isnt necessarily the absolute best option as it is a diuretic and can make you a little dehydrated in the long run if balanced with ample water intake coffee will keep you alert and energized while on the bicycle. Similarly when your muscles exhaust all of your glycogen stores suddenly you hit the wall and your muscles feel like lead.
Made with whey protein and slow-burning maltodextrin to fuel muscles and prevent the tissue damage that can happen during long hard rides. While carbohydrates are a primary source of fuel and not necessarily required for medium length rides many cyclists feel that drinking energy drinks containing them for the mental boost is more than worthwhile. A recovery drink should be saved for rides that accumulate more than 1500 kilojoules of work or for times when you will be training hard again within the same day or less than about 18 hours.
Long Rides 3-6 hours Hydration. Needs vigorous shaking Off the Bike. Clif Shot tastes natural and isnt too sweet.
For information about Nutrition for Cyclists and how it relates to what Ive posted to Tuned In To Cycling please check out this post. Preferred combo of water electrolyte drink carbohydrate drink. If your race is longer than 90 minutes then you should be eating plenty of carbohydrates on the day before the race.
If you wont be eating a meal within 30 minutes of finishing drink a protein shake made with fruit and milk or plant-based milk to jump start your recovery. Some research also suggests that protein-laced sports drinks help you recover more quickly. Separate calories from hydration if hot weather or high-intensity is expected.
For rides of this length-- at the very least--youll want to consume a bottle or two of a low-carb electrolyte drink. If your muscles burn through all of your glycogen stores then you bonk that awful fuzzy-brained feeling when all you want to do is stop. Tester says Tastes creamy but goes down easily.
Electrolytes for Longer Rides. Just make sure to drink plenty of fluids and to eat something before and after your ride. And if you want the convenience of coffee with no hassle VIA is the way to go.
As the duration and intensity of your ride goes up your body focuses less energy on digestion so gels and sports drinks are key here as your body needs to. Anywhere between six and 12 grams of carbohydrate for each kilogram of your. Organic brown rice syrup solids citric acid organic evaporated cane juice.
The energy boost you get from eating a sports bar or gel before or during exercise comes primarily from the carbohydrate in the bars about 25 to 47 grams and gels about 20 grams to 25 grams which elevates your blood glucose to provide energy to your cycling muscles.
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