The energy that nutrition and hydration provide before, during and after a bike ride is the “fuel” that muscles need to keep up. That is why it is better to supply them well.
Keeping in mind that the length of the ride and the effort that will be put into it will change the cyclist’s energy needs, here are some basic tips on diet and hydration when riding the handlebars. “Food clearly has an impact on the course of a hike because you need to give energy to your body,” says Maude Lalonde, nutritionist for Team Nutrition, combining energy with carbohydrates. Whole fruits, starchy foods (whole grain cereal products, granola, brown rice, couscous, pasta, etc.) and dairy products or vegetable substitutes are therefore to be preferred. Their energy source, this “effort fuel”, lasts a long time.
A smoothie bowl made up of fruit, Greek yogurt and granola, a porridge prepared the day before containing a vegetable drink and dried fruit or whole grain toast accompanied by veggie pâté and pieces of banana will sustain the morning sportsman. For an afternoon getaway, a balanced dinner combining protein (1/4), starchy food (1/4, or more depending on the duration of the activity and the effort required) as well as vegetables (1 / 2), will give strength to the cyclist.
The body ideally needs two hours to absorb these carbohydrates. However, by eating light, favoring fast-digesting carbohydrates such as fruit, then limiting fats and slow-absorbing proteins, it is possible to be on the track more quickly if necessary. good hydration level at all times, which included before physical activity, it is recommended to drink two to three liters of water daily, water being “the best way to hydrate”, supports endurance sports fan.
During the hike
With such a food preparation, regularly drink small sips of water, “without waiting to feel thirsty” specifies Mme Lalonde should be enough to keep up the pace of an hour-long walk.
However, if the hike exceeds this time or requires a very sustained effort, a sports drink containing electrolytes and four to eight grams of carbohydrates per 100 ml will fill the additional energy need. But beware, it does not replace water. To make a homemade recipe, just mix a portion of water with the same amount of juice and a pinch of salt. When a snack is welcome, a fresh fruit, dried fruit or a fruit bar will drag well in the back pocket of a jersey. There are also gels, jujubes and energy bars for performance athletes who need 30 to 60 grams of carbohydrates per hour.
To recover well
At the end of a health walk, drink water and eat a snack or a balanced meal, depending on your hunger, will help you regain your strength. After intense training, however, the depleted glycogen stores in the muscles can be replenished with a good meal containing carbohydrates and proteins. Barley and lentil soup, sautéed tofu and vegetables on quinoa, fish with salad and brown rice will be good options. Without forgetting to drink water, the equivalent of 150% of the volume lost indicated by the scale.