The most important meal of the day … and yet the one that is often skipped or underrated: breakfast.
Having breakfast is a practice required for bicycle activity, let’s see why.
Regardless of being cyclist or not, breakfast is a healthy habit that brings many benefits to our body:
- Energy recharge – during sleep we burn energy for so-called “survival” activities, ie breathing, running internal organs, heart, etc. The energy reserves consumed overnight must be restored with breakfast.
- Interruption of fasting – after the fast of the night, a time varying between 6 and 12 hours, starting the day without having breakfast means unnecessarily stressing the body.
- Brain Support – In the morning, the brain needs sugars and energy to start daily activities.
- Weight control – a rich breakfast allows you to feel satiated longer and avoid giving up on the temptation of snacks during the day, which are very harmful to weight control.
- Energy for pedaling – the cyclist needs to feed in proportion to the calories he will burn during the morning bike activity that is a race, bike to work or training.
The ideal breakfast for a cyclist must allow to replenish the energy reserves of carbohydrates and proteins. The first are the fuel for the muscles, while the second ones are used to restore the muscle tissue. A perfect breakfast must also ensure the right hydration.
What are the nutrients to be preferred?
- Complex carbs – this type of carbohydrate takes longer to digest and thus releases energy more gradually than simple carbohydrates (such as fructose and glucose). Are complex carbs: oats, rice, spelled and all cereals.
- Fibers – the fibers increase the sense of satiety and regulate the intestinal functions, if taken regularly to prevent diabetes and coronary problems. Are fiber-rich foods: barley, nuts, oats.
- Proteins – are protein-rich foods: soy, almonds.
- Dried fruits – any kind of dried fruit but also cranberries and dehydrated red fruits are foods rich in essential oils to maintain a correct level of cholesterol.
- Water or milk – to restore the right amount of hydration after night-time breaks, especially during summer time. Are perfect water, milk or soy milk.
WARNING! Breakfast can not be replaced by vitamin supplements because the main nutrients must always come from food. In the morning, especially in the case of intense physical activity, a multivitamin or Omega 3 capsule can be taken to help regulate cholesterol levels in the blood. During the day it is also possible to take on the royal jelly. In summer, you can drink a glass of water with dissolved magnesium and potassium to re-integrate those lost with sweating.