Planning a long distance ride with a bunch of friends this weekend? Sounds enthusiastic… But have you thought about preparing yourself for a challenging ride? Not just your stretching exercises, but also your cycling diet plan plays an important role in getting the best out of every ride. So don’t ignore it.

To perform best at your bike it is necessary to include certain nutritious food, that helps you to keep going and maintain your energy level. A carb cycling diet plan is essential. Be focused on your carbohydrate and protein intake, when and what to eat and drink – before, during and after a long ride. Keep these in place and get your adventure in gear as you head for a fun ride.

EAT THE RIGHT AMOUNT OF CALORIES.

Before you run into your kitchen to indulge yourself in a hearty meal, be sure of not eating in excess. Calorie counting becomes necessary in your cycling diet plan, to avoid yourself binging on your favorite treats.  Eating healthy food a little more than usual, before a bicycle ride is normally recommended, but try not to max out healthy options and portions. To have an estimate of the number of additional calories to be had, multiply the distance traveled in km by 25- 35 calories. so if you’re out there for a  40 km ride you should add 1000 – 1400 extra calories.

READY…SET…BREAKFAST

Start your day with a mix of healthy carbs. Carbohydrates play a vital role in your cycling diet plan by providing quick energy needed for better performance. Include whole grains, rice, veggies, fruits, porridge, and quinoa for breakfast. Complex carbs are digested slowly, which keeps you full for longer periods of time. They are slowly released to the muscles which help convert fat into fuel. An ideal time to eat slow-release low to moderate Glycemic index food is 2-3 hours before a ride.  Don’t miss out on proteins and healthy fats. Pack your muscles with a healthy dose of proteins, it’s crucial to include high-quality protein-rich food such as Eggs, Chicken and Greek yogurt. Avocado, salmon, nuts and chia seeds are healthy fats that are converted into energy.

DON’T BE A DRIP! TAKE A SIP!

While on a long bicycle ride, keeping your liquid intake topped up is very important. It is not necessary to drink large amounts of fluids at once. Aim at sipping two to three times every 10 – 15 minutes. This will keep your fluid levels even and avoids huge dips and spikes in glycogen and sodium levels. Drinking Electrolytes is better in comparison to water, they help replace the salts lost in sweat.  Nature’s energy drink ‘ Tender coconut water ‘ gives you a boost of quick energy. Infused water, Gatorade, Tzing are a few other energy drinks preferred.

SNACKing UP !

Snacking is serious stuff when it comes to cycling. For a mid-ride snack, you can munch on Granola bars, energy gels, dry fruits and nuts, bananas, peanut butter cereal bars and lot more options to choose from. Recharge yourself with these delicious snacks, to build up the energy level for the rest of your journey.

Reached your destination? Aren’t you on cloud nine? But you’re not finished yet. Cycling is a demanding activity. Your first priority after finishing a ride should be replacing lost fluids. Chocolate milk is one of the most effective recovery drinks. Adding a scoop of Protein powder helps muscle building and fast recovery.

Not only is cycling a fun activity but it also helps tone the body and stay fit. Every bit of the ride is advantageous if your cycling diet plan is in place. The right food should be consumed at the right time. These are a few nutritional options and tips that help make your bicycle ride a happy and successful one. Now that you know, make sure to incorporate them!

Also published on Medium.