For some of you out there who are new to cycling or fat cycling, one must know that it increases your calorie requirement. Before you lay your hands on something and to avoid rewarding yourself above and beyond the calories burnt on a ride. you must seriously consider the kind of terrain that you are indulging in and what distances you plan to cover.
As a rule of thumb, multiply the distance in miles by 40-50 calories. So, if you plan to ride 25 miles (40kms) you would need an extra calorie intake in the range of 1000-1250 calories depending on the riding style and the terrain.
If you’re seeking a little weight loss, you must leave a shortfall in calories so as to create a deficit that will encourage fat loss. It’s also not a good idea to cut calories when you’re riding in long or high intensity training sessions, it will adversly affect your health in the long run.
Let us get straight to the point on what kind of food one needs to consume before, during and after cycling which we’re sure you all have been waiting for.
- Before the ride:
Prior to cycling, time your pre ride meal to a minimum of 60 minutes before you hit the road. We highly recommend taking a low fat, carbohydrate dominant meal with a small amount of lean protein. It’s best to opt for wholegrain slow-release carbohydrates to keep the energy level up for extended periods of time along with proteins mostly lean to aid in tissue maintenance and to improve the immune function. A small amount of calories from fat, only polyunsaturated( omega-3 and omega-6) found in nuts ,seeds, fish and oil is helpful. We suggest foods like
- Pasta and Bread
- Peanut butter and Jelly
- Nutrition Bars
- In between rides:
During the ride you need simple carbs which digest rapidly and deliver the glucose quickly. A little amount of good fats ensures sustained energy.
- Energy Drinks/gels: Energy drinks contain quick to digest soluble carbohydrates, mixed with water which flows in the blood stream instantly.
- Dry fruits: Raisins, walnuts, almonds, apricots, prunes.
- Nuts and Seeds
- Salty Ham
- After the ride:
Post ride the body is drained out and would require a complete replenishment. Fast recovery is the need of the hour which is provided by foods like
- Grilled salmon with sweet potato mash
- Low fat yoghurt sprinkled with nuts.
- Pasta and Rice
- Lean Beef
Consuming the apt food containing the right amount of nutrients goes a long way in ensuring you have the energy for those long rides, muscles are fed with proteins aiding in tissue repair and healthy fats are consumed for a sustained energy release. We shall be talking more about the importance of foods in an elaborate way in our future blogs, till then this should be a good start for the informed cyclist.