Do you know how many energy bars to eat during a march? And how many gels can you take? We give you some clues…
Food is one of the most relevant aspects of our sport. What we eat and drink before, during and after directly affects our performance and recovery. Some take it more seriously than others, but what is undeniable is the influence that what we put in our stomach has on the final result.
We assume that we all have an adequate and balanced breakfast before going on a bicycle route. But once underway, Do we know how to hydrate ourselves correctly? Do we eat enough? And, as our friend states Chema Arguedas, cycling training and nutrition expert, “Once you have started pedaling, what you are most interested in consuming are products that contain carbohydrates with a high glycemic index so that they are transformed as quickly as possible into glucose and pass into the bloodstream to fulfill their function”.
Below, and from the hand of our collaborator Nutrixxion, whose products you can already find in many of our accommodations, we are going to give you some nutrition guidelines on the bicycle, based on specific sports nutrition products, but not before reminding you that this is not an exact science: the quantities may vary depending on the physiognomy and gastric tolerance of each one. But we are sure that if you at least follow these tips, you will be able to escape the 'sledgehammer man'.
As we said, if you eat breakfast properly, you would not need any specific sports nutrition support for that moment. But If you are one of those who 'slow' on the first meal of the day, it wouldn't hurt to eat one energy bar with magnesium or a couple of L-Carnitine capsules, accompanied by some energy drink, before getting on the bike.
Once on the bike, in the hydration chapter it is important to ingest 350 ml of electrolyte drink every half hour, or what is the same, half a large container. Without forgetting, of course, plain water, also essential for proper hydration and to eliminate the possible feeling of heaviness that complementary products sometimes provide.
And for eat? In this sense, according to Nutrixxion, the intake of two is recommended freezes or an energy bar every hour. As we said, these amounts may vary depending on each person's tolerance to this type of product or if you have problems with gluten, for example. In this case, Nutrixxion It makes it easy for us, with a wide range of products suitable for celiacs.
Nor should we forget the intake of more frequent products in any pantry, such as bananas, a small sandwich with jam or honey, or the usual nuts.. In fact, at the refreshment stations of cycle tours, look for this type of food and do not experiment with products that you have not tried before... for what may happen.
Once the route, the march or the training is over, it's time to recover... something that not many of us do correctly... does the idea of beer with lemon with the usual skewer sound familiar to you? We are not going to say that this is the worst of the worst, no one is bitter about that type of reward, but If once we get home or to the hotel, and after a relaxing shower, we can eat an energy bar rich in protein, accompanied by a recovery drink, well, much better. for our body. When it comes time to get back on the bike, you will notice the difference.
Author Víctor Marcos – Communication and RRSS Bikefriendly
