Before training, before a race or just before biking for a family ride or with friends we need energy, but there are foods that is always best to avoid. Let’s see which:
1.Legumes
Lentils, beans and chickpeas are an important source of fiber but can also cause serious gastrointestinal disturbances – a disadvantage when you are on a bicycle. Better avoid ingesting them before riding.
2.Sugar
Taking too many sugary foods can negatively affect our performance because they cause hypoglycaemia or a rapid decline in blood sugar levels. This also involves tiredness and headaches.
3.Fats
Cheese, bacon, burgers are all saturated fatty foods that weigh on the stomach and force it to a super work. Before cycling it is best to keep it light to avoid dispersing part of our energy in the digestion process.
4.Energy bars and drinks
Those in the supermarket contain a lot of sugars that, as we said, are harmful if taken before pedaling activity. Try to cook your own energy bars yourself, on the web you can find many healthy recipes to make them at home. As for the drinks instead, better to drink water.
5.Lactose
Lactose is a nutrient that not all adults can easily digest. Do not rink milk and yogurt before riding.
6.Spicy foods
They can cause digestive problems and gastrointestinal disorders. Avoid them as well as milk and legumes.
The most popular foods are the low-glycemic carbohydrates that allow a slow absorption of sugars and thus provide good energy levels throughout the performance. So we can eat in modest quantities: cereals, bread and whole pasta, quinoa, oats.