If you want to get better at cycling, the food you eat might be the problem. What you consume will affect your riding performance because your body needs to convert it to energy.
This guide will look at what to eat before cycling class, races, or just sessions. We will explore what you should eat after cycling and foods you should avoid if you want to be better at cycling. Continue reading below to know more.
Whether you’ve enrolled in a class and you’re wondering what to eat before cycling class or want to go on long-distance riding, it’s important to plan your meals. Eating right will increase your glycogen levels, giving you energy when riding.
If you’re wondering what to eat before cycling, here are the top pre-bike ride meals to consider.
For any endurance sport, pasta is the ideal choice. When eating before cycling, you can have a light pasta meal two or three hours before the ride. If you’re wondering what to eat before a long cycle ride, pasta is a good choice to store glycogen. Cyclers prefer cooking Banza Chickpea Pasta as it is gluten-free and high in protein.
Porridge is another good choice when eating before cycling, especially if you start early that day. If you are looking for what to eat before a cycle race that starts early, you can have porridge as your breakfast. Eat the food about an hour before you start riding. Adding bananas, berries, nuts, or jam can make your meal more nutritious.
Whole-grain rice is a fantastic meal before your ride, especially since it is rich in carbohydrates. If you’re signing up for classes, you can purchase the best mountain bikes under $600 before deciding what to eat.
Half an hour before your ride, it’s not a bad idea to snack on a banana Trusted Source Bananas 101: Nutrition Facts and Health Benefits This is a detailed article about bananas. What they are, what they look like, along with in-depth information on nutrition and health benefits. www.healthline.com . This is a great choice when considering what to eat before and after cycling, especially when it’s ripe. The riper it is, the faster it can digest and convert into energy.
If you need a lightweight protein source when eating before cycling, you can go for peanut butter. Peanut butter is an affordable source of protein. You can have it with bananas, bread, noodles, or other sources of carbs to get some fuel for your ride. We recommend Spread the Love NAKED CRUNCH Organic Peanut Butter for breakfast before cycling.
One of the underrated foods that you should look out for before cycling is chia seeds Trusted Source Chia Seeds: Health Benefits, Nutrients per Serving, Uses, Safety Information, and More Find out what nutrients are in Chia seeds and learn how they can help with everything from improved blood sugar levels to healthier weight management. www.webmd.com . Chia seeds are not well-known, but they will give you an energy boost. They have no flavor or smell, and you can add them to any food without cooking it, like porridge, soups, and salads. You can grind chia seeds into powder and add it to your shake or sports drink.
Bread is a high-carb food with low GI, meaning it will release energy slowly as you ride. It’s a great meal when looking for what to eat before cycling class, especially since you can have it with peanut butter. Go for healthier bread like rye bread, but if you need quick energy because you’re eating too close to your ride, have white bread and peanut butter.
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Quinoa is a good alternative to rice if you’re looking for what to eat before riding a bike. It has double the protein obtained from normal cereal grains, giving you a slow energy release. It might taste a bit bland, but quinoa Trusted Source Quinoa: Nutrition Facts, Health Benefits, Types, and More It seems these days, quinoa is still all anyone talks about. Everywhere we turn there are quinoa salads, quinoa fried rice, and now even quinoa protein shakes. www.everydayhealth.com has a nutty flavor. You can use it for cooking sweet or savory dishes.
You can add green vegetables to your meal when preparing to cycle. One of the best pre-cycle vegetables is spinach, which is rich in different nutrients. Other options include kale, broccoli, brussels sprouts, Swiss chard, and asparagus.
Finally on our list is sweet potatoes, a good energy source for cyclists. Sweet potato has fiber, beta-carotene, and minerals like vitamin A, potassium, and manganese. They also work as a great pre-cycle snack since they offer a quick energy boost.
After cycling, you need foods that will help you recover. Rice is recommended, but you can also eat proteins like dairy, chicken and meat, eggs, and plant-based proteins. Ben’s Original Ready Rice is brown whole-grain rice, a popular choice among bikers.
You can also have your rice with pistachio nuts, pulses, and soya. Eggs on toast are a good choice for a quick meal after cycling. If you’re considering cycling, the best gravel bikes are a good choice.
When looking at what to eat before a cycle race, you should know that there are some things you shouldn’t eat. It’s also inadvisable to eat right before your ride.
A large meal will cause you to feel sluggish and backed up, so if you eat too much, it takes away your energy. You can always eat heavily after your ride.
Here are some foods you should avoid:
You can have one cup of coffee, espresso, or low-fiber cereal in the morning. Instant oatmeal is also a good choice before cycling. If you can’t prepare anything, eat fruit.
For long-distance cycling, you should go for bananas, nuts, energy bars or gels, water with electrolytes, dried fruits, and sandwiches. These are great when wondering what to eat before a long cycle ride.
With our guide on what to eat before cycling, you can prepare your meals in advance for a cycling race or class. Eating the right foods before training is important, as it consumes energy. You must maintain a high energy level during your ride, so prepare a snack too.
While you eat, you can also think of what meal will be best after cycling. This can help you recover from your ride, especially if it was a long distance.