4 tips to maintain energy on the bike
We know that the passion for cycling is very strong, for people of all ages. Whether it's for well-being, health, or simply to enjoy the sport. But have you ever stopped to think about where the energy you use to pedal comes from?
In general terms, the answer to this question is quite clear: energy comes from the body!
It may seem simple, but this process requires a bit more understanding than you might think. Our bodies hold many fascinating secrets about their own functioning, but everything happens perfectly. And that's what we're going to talk about now! Keep reading to find out more.
What happens to your body while you're cycling?
The first point to understand about this energy is how our body produces it. In the case of a bicycle, when you pedal, the leg muscles contract, generating mechanical energy to move the bicycle pedals.
Basically, to keep pedaling, the muscles need to constantly generate energy, and To do this, they use glucose stored in the muscles and in the blood..
Glucose, You've probably heard of it.
It's present in foods with carbohydrate sources and is a simple sugar. In other words, there are many options!
This is stored in the liver and muscles in the form of glycogen and the body uses it to generate energy during exercise.
Therefore, it's essential that you evaluate a carbohydrate intake strategy with a nutritionist, tailored to your training goals. This is also connected to your diet and nutrition intake before, during, and after training.
A diet for your challenge
Doubts about the best carbohydrate consumption strategy for cyclists are common.
Ultimately, is it better to invest in good pre-workout nutrition, or can we meet this need of the body throughout the day? That depends on your goal!
If you want to improve your athletic performance, you need to follow a periodized training cycle. Within this cycle, there are several high-intensity training sessions where your body will use glucose as its primary energy source.
Furthermore, you're also competing at a moderate to high intensity. So, there's no way to change your physiology or biochemistry for that.
That's why, yes, You will benefit from consuming good sources of carbohydrates in adequate amounts.
And what about for fat burning?
If your challenge is to oxidize fats, You can choose not to eat carbohydrates.
That doesn't mean you have to make that decision, but it exists!
In this way, you can have a significant result in losing body fat and improving your metabolic flexibility.
However, your muscle contractile capacity will be reduced. In other words, you will finish the training or competition, but you will not reach your maximum strength or endurance capacity.
4 tips to include in your routine to maintain energy levels while cycling
Now that you know where your energy comes from, we've prepared 4 key tips for you to include in your routine, during training, competition preparation, and cycling practice.
1. Consume carbohydrates before exercise.
As explained above, consuming carbohydrates before cycling helps maintain blood glucose levels, providing more energy for exercise.
Good options include fruits, cereals, and whole-grain breads.
2. Eat small snacks while cycling.
If you're going to compete or do long rides, don't forget to eat small snacks while cycling.
This helps your body maintain energy levels throughout the workout.
Opt for cereal bars, nuts, and coconut.
3. Always stay hydrated
Water and other sports drinks during and after cycling are essential to help keep your body hydrated and prevent muscle fatigue.
Don't forget to stay hydrated during exercise!
4. Use energy supplements.
Some energy supplements, such as energy gels and energy drinks, help you a lot to maintain energy levels.
As a tip, the before and after photos of Xtratus are formulated with fast-absorbing carbohydrates, with ideal ratios of glucose and fructose. You can learn more in the links below:
- Before and during beetroot with nitrate
- Before and during caffeinated yerba mate
- During neutral
- During with lime
With these tips you can maintain your energy levels during your cycling and enjoy all the benefits of this physical activity.
Don't forget to share this information with your bandmates so they can keep up with your pace. 🙂
Written by Elizabeth Chávez Moraes
Clinical Nutritionist
and Sports, Federal University of Minas Gerais, Brazil (UFMG). NCR 58699
Instagram: @lilissoraes
