Top Ten Things To Eat And Drink For Cyclists
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Top Ten Things To Eat And Drink For Cyclists

First on our list is porridge or oatmeal.
This is a firm favourite, especially among pro teams, for good reason. Oats are very
low on the glycemic index – what that means is that they give a slow, steady release of
energy. Ideal for the start of the day when you don’t want a sugar spike. Perfect for
the long ride or other strenuous activity. They don’t have to be boring either. I might
spice mine up with a bit of brown sugar, also some raisins and fruit. Our very own Simon
Richardson gave his perfect recipe about a year ago. Fish is an absolute superfood for us cyclists.
Not only does it contain high quality protein to help rebuild our muscles after a tough
training session, but it also contains essential fatty acids. Don’t be put off by the name. These are good
fats that your body needs. To top it off, you get a great hit of vitamins B, D and selenium. On the off chance that you ever happen to
find yourself in the breakfast room of a team of pro cyclists, you’ll likely find that,
along with their oatmeal, they’ll probably be consuming an omelette or some other form
of eggs. It’s a great source of protein with which to start your day and you can even add
some extra healthy ingredients like tomatoes. Tinkoff-Saxo’s Hannah Grant showed us how
to make the perfect omelette. You can watch that video if you click in the description below. The fact that cycling and coffee go hand in
hand might not be a coincidence after all. Caffeine is one of the few proven ergogenic
aids and it’s in strong coffee in abundance. Just be a little bit careful though, because
some of the large drinks that you can now purchase in modern coffee shops contain more
calories than in an entire meal. Stick to smaller, stronger coffees if you don’t want
to put weight on and look more sophisticated…and perform better. Nitric oxide is a fashionable term in the
world of sport at the moment, but it does appear that it’s a performance enhancer. Studies
have shown it can help increase your endurance and improve your blood flow. Where can you
get it? If you’re in the US you can find it in beets, if you’re in the UK you can find
it in beetroot. Trouble is, you need to eat a hell of a lot of these if you want to get
a performance benefit, so either buy them pre-juiced or just juice them yourself, just
like we did in this video here. Not dissimilar in quality to fish are nuts
and seeds. They’re also a great source of protein and essential fats. Good examples
include almonds, walnuts, pumpkin seeds and pistachios. But try to go for uncooked raw
versions of the product. Even almond butter or peanut butter can be healthy for you if
you get organic stuff without too many additives. But, go easy on them if you’re using them
as snacks because they do contain a lot of calories. Particularly trendy in the US at the moment
is this – coconut water. It contains a lot of potassium and very few calories and it’s
more effective than plain old water at keeping you hydrated. It might not be to everybody’s
taste, but we do know that there’s lots of WorldTour teams who have a plentiful supply
of this on their team buses for riders to consume before and after races. Eaten at the right time, rice is a great way
to promote recovery. It’s very high on the glycemic index scale, which means it gets
glycogen quickly into your bloodstream. This isn’t what you want in general, but immediately
after training or a race it’s exactly what you want to replenish your muscles’ glycogen
stores. Some teams will even use it during a race. Combined with fish or some sort of
eggs, it makes the perfect post-training meal. ‘Eat your greens’ is something that many of
us will remember our parents telling us as kids. Unfortunately they were right. Vegetables
contain so many of the vitamins and nutrients that we need, and they’re also a great source
of carbohydrates. Unlike fruit, which contains sugar, it’s also very hard to eat too many
vegetables. Last but by no means least, one of our favourite
on the bike foods – flapjacks. They’re easy to eat as you ride, easy to put in your pocket
and taste good to boot. They provide exactly the sort of fuel that you need for your ride.
There’s lots of recipes out there, but why not start off with one from our very own Simon


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