How to Diet for Competitive Cycling

Competitive cycling is energy intensive and requires a high calorie diet to fight fatigue and keep energy levels high during long bike rides. Eating right can give you more endurance and give you a competitive edge.

Things You'll Need

• Fig bars
• Bananas
• Clif Bars
• Water with fruit juice

Instructions

Eating While Training

1. Eat a light complex carbohydrate meal 45 minutes before beginning to ride. A small plate of whole grain pasta with tomato sauce provides plenty of energy without the sugar crash that can result from refined flour pasta.

2. Thirty minutes into your ride, eat a light snack, such as a banana or fig bar. Continue to eat light complex carbohydrate snacks every 15 to 20 minutes. Do not rely on your body to tell you when to eat. During periods of heavy exercise, the hunger sensation is dulled. Keeping blood sugar even allows you to ride longer and get the most from your ride.

3. Stay hydrated by drinking fruit juice mixed with water throughout your ride. A recent study showed that water mixed with carbohydrates is absorbed by the body faster than plain water.

Eating Off the Bike

1. Do not let a high carbohydrate diet negatively impact your protein intake. Protein should make up between 15 and 20 percent of the calories you eat. Protein allows your body to heal faster and helps maintain muscle mass.

2. Keep fat intake low. Fat contains 9 calories a gram and is low in nutrients. Fat can displace the protein content in your meals, so keep fat content under 20 percent of your diet.

3. Limit simple sugars. Most of your carbohydrates should come from brown rice, whole grains, and fruits and vegetables like potatoes and corn. Natural carbohydrates are good sources of energy and fiber,

Tips & Warnings

• Stay away from electrolyte beverages. A recent study showed decreased performance for athletes that drank electrolyte beverages versus athletes who drank plain water.