Nutrition plays a key role in the athletic training of a cyclist. What we eat can in fact influence performance, affect the results of a race and reduce the risk of injury.
That is why it is very important to consume the right foods at the right time.
Here are some of the recommended foods for cycling.
Bananas
Bananas are rich in potassium and carbohydrates. Potassium is very useful to the athlete because it compensates for the loss of minerals during exercise and lowers blood pressure.
It is best to eat a banana before the afternoon workout.
Oats
With oats you can consume lots of carbohydrates and low-glycemic fibers (it does not affect blood sugar levels). A cup of oats at breakfast before going out on a bicycle provides enough energy to cope with the workout. It is a very well-known food for adults who intend to follow a balanced diet.
Peanut butter
Pure peanut butter, without added fats and oils, is a source of vitamin E, an efficient antioxidant. Peanuts contain many “good” fats (monounsaturated and polyunsaturated) that lower the cholesterol level in the blood and boost the immune system.
It is therefore an excellent post workout snack to speed up energy recovery and muscle growth.
Broccoli
Rich in vitamin C, broccoli are also an excellent source of vitamin K, calcium and folic acid. Broccoli are ideal to be consumed after a workout because they reduce muscle fatigue and are also effective in preventing the onset of pain.
Natural yogurt
Yogurt is the ideal combination of carbohydrates and proteins, it has a high percentage of essential amino acids and accelerate recovery of muscles after training. It is a source of calcium and the probiotic bacteria it contains favors the function of the intestine and the strengthening of the immune system.
Dark chocolate
Dark chocolate with at least 70% cocoa is a great snack for cyclists, of course in moderate quantities (max two or three pieces). It infects the lowering of blood pressure and cholesterol. It is ideal to consume it in the early afternoon, perhaps with a handful of nuts that counter the collapse of the energies. Or after workout to reduce inflammation.
Whole pasta
Eating pasta helps fill up the glycogen reserves needed to handle the training or a race. The whole pasta contains Vitamin B, an important element for muscle building and to increase resistance.
Coffee
A cup is enough to provide the energy needed for bike training. Better without milk and no sugar.
Potatoes
Potatoes are rich in potassium and carbohydrates, like bananas. But sweet potatoes are rich in vitamin A so that only one can satisfy the daily needs of an adult.
Vitamin A is an antioxidant that improves vision, strengthens bone tissue and immune system.