If you’re a passionate cyclists, you have to set some nutrition goals. Then you can tackle every daily ride, and win every race. Don’t worry, you can eat well and still enjoy great food. Here are the four main points to cover.

1. Take in important vitamins, minerals, and nutrients.

  • Carbohydrates are the preferred source of fuel for cycling. It’s best to take in 40 to 80 grams for every hour you ride. Get them from bananas or granola bars, sports bars or gels, sports drinks, and more.
  • Iron helps preserve the immune system, gastrointestinal process, energy and focus. It comes from meat, fish, kale, spinach, or broccoli.
  • Magnesium helps regular your blood sugar, blood pressure, bone development, and nerve function. Offered by fruits and vegetables, nuts, seeds, poultry, beef, fish, and even chocolate.
  • Protein strengthens and repairs damaged tissue. Enjoy protein bars and shakes.
  • Vitamin C strengthens your immune system. It also comes from fruits and vegetables.
  • Vitamin E protects the cells in your muscles and lungs. Get it from oils and nuts.

2. Fuel your body before and after your ride.

  • Energy and protein bars are a great form of fuel on the go.
  • Energy gels are a quick and easy source of carbs.
  • Recovery shakes give you a boost of protein after you ride.
  • Citrus fruits are powerhouses for vitamin C.
  • Nuts and oils are a great source of vitamin E.
  • Oats are loaded with magnesium, iron, zinc, and vitamin B3.
  • Green vegetables have all the vitamins and minerals your body needs.
  • Potatoes are an amazing source of carbs, vitamins, and protein.
  • Pasta and rice are cheap, quick, and easy forms of sugars and carbs.
  • Salmon is rich in protein, potassium, selenium, and healthy fat.
  • Red meat ups your protein and iron intake.

3. Drink enough water and electrolytes.

Staying hydrated is crucial for proper food digestion and maintaining high performance. Dehydration can slow you down and make you feel sick. Drink the recommended 6 to 8 glasses of fluids each day, and more on when you bike. Keep your body well-balanced with electrolytes. They balance your pH and the amount of fluids you retain. Have a smoothie, a pre-mixed electrolyte drinks, or an electrolyte tablet in your water.

4. Stick to a nutrition plan.

Consume a light source of protein and hydration before your ride. Like a scrambled egg or oatmeal and half fruit juice, half water. Eat carbs while you’re riding, then more carbs and protein during recovery.

Riding on a Rocky Path on a Norco Bike

More Nutrition Tips at Airpark Bike Co

If you want to learn more about how to properly fuel up for bike rides, visit us here in Scottsdale, AZ. Our team is made up of experienced cyclists. People who know exactly how you can have the best time ever on two wheels. Be sure to check out our amazing selection of new bikes, replacement parts, and riding gear. We keep our prices low and have regular sales to help you save big. See for yourself today!