The best foods to eat before cycling
December 14, 2015
Topic: orthopaedic injury
Getting ready to hit the road on the bike takes more than just being in shape. Eating right can be a major factor too. If people eat the wrong meal before hopping on a bike, they may face major consequences and have a harder time completing their workout, mainly because of nutritional deficiency. So what are people to do? Consider these tips on the right kind of foods to eat before getting ready to ride a bike.
Determining type of ride and duration
Depending on what type of cyclist people are can largely influence the meals they eat. For instance, if a person is preparing for a marathon cycle they may be eating a lot differently than if they were going for a leisurely ride during vacation. Where people ride matters too. If people are planning on taking a bike ride through the mountains, they may need different nutrients that help aid certain muscles compared to a person going on a more flat terrain. Before looking into what cyclists eat, determine what type of ride to complete.
"While fiber can be great for cyclists, protein can be a much bigger help."
Aim for protein
While fiber can be great for cyclists, protein can be a much bigger help, especially if people are taking a more arduous ride. If people take in too much fiber, it can make them feel slow and weak, and even sick! Instead, look for light forms of protein such as peanut butter and crackers before a big race or long bike ride. An energy gel right before the race can give cyclists the boost they need and help keep them going.
Take in lots of carbohydrates
A bike ride can take a lot of energy out of just about anyone. That is why it is important to take in plenty of carbohydrates before a ride, especially if it is long-lasting. The harder people push themselves, the more carbohydrates they will need. However, the general rule is that people take in about one gram of carbohydrate per pound of their body weight. Of course it is important to stick to healthy carbs. Look into foods such as oatmeal, which is rich in whole grains, or some whole-wheat toast with almond or peanut butter. Even having a small cup of yogurt sprinkled with granola can do the trick.
Drink plenty of water
More important than any food people eat is how much water they consume. Drinking plenty of water can make a significant difference between a good bike ride and a fantastic one. Many people do not realize the importance of drinking water and how much of an impact it can have on energy and performance levels. It will also help the muscles, and subsequently the bones, work properly without causing orthopaedic injuries. Drink lots of water at least three hours before hopping on a bike. It is also important to carry water for the full duration of the ride.
Injury Prevention news & articles
- New concussion detection method may come to aid of youth football players ~ 5/9/2016
- Blood test may determine concussions in children ~ 5/3/2016
- 5 tips for baseball injury prevention ~ 4/18/2016
- Muscle loss causing higher number of fragility fractures ~ 12/21/2015
- Research suggests link between concussions and ADHD ~ 9/3/2015