Nutrition plays a crucial role in cycling performance and recovery, yet many athletes often overlook it. In this blog, I’ll discuss what to eat before, during, and after your ride to maximize performance and recovery, along with additional considerations like beetroot juice, caffeine, and antioxidants. Let’s dive into it.
Pre-Ride Nutrition: Fueling Up for Maximum Performance
What you eat before a ride is crucial for topping off your glycogen stores, the body’s primary energy source during exercise. The general recommendation is to consume 1 to 4 grams of carbs per kilogram of body weight 1 to 4 hours before your ride. The closer to the start of your ride, the smaller your meal should be. A meal consisting mostly of carbs, moderate in protein, and low in fat is ideal. You want to avoid feeling too full or too hungry.
For longer events, carb-loading in the days leading up to the event can improve performance by 2-3%. This involves consuming 10-12 grams of carbohydrates per kilogram of body weight per day for the 36 to 48 hours before your race. For a 70 kg rider, this would equate to around 3,000 calories from carbohydrates a day.
The Role of Beetroot Juice
Beetroot juice has been gaining popularity in the endurance world for its performance-enhancing properties. Studies show that beetroot juice can improve performance, especially in time trials, by around 2.7% when consumed 2.5 hours before a race. However, its benefits may be limited for highly trained athletes. Beet juice should be consumed about 90 minutes before your ride, as nitrates peak within 2-3 hours of ingestion. Keep in mind, caffeine may reduce its effectiveness, so experiment to find what works best for you.
During the Ride: Nutrition for Endurance
Your nutrition during the ride is key to maintaining energy levels. There is no one-size-fits-all solution since everyone has unique fueling needs, but a general guideline is to consume 60 grams of carbohydrates per hour. This can be a combination of glucose and fructose, which together enhance the absorption rate and increase the amount of carbs your body can process.
For ultra-endurance events, it may be beneficial to increase carb intake to 90 grams per hour. The key is to train your gut during training to tolerate higher carb loads, improving your body’s ability to absorb and use carbohydrates efficiently.
Caffeine: A Performance Enhancer
Caffeine is a well-known performance enhancer. A study showed that consuming 5 milligrams per kilogram of body weight resulted in a 45-watt increase in power during a cycling time trial. Caffeine can improve endurance performance by 12.3%, reducing perceived exertion. However, be mindful not to exceed 3 milligrams per kilogram of body weight, as higher doses may not provide additional benefits.
Post-Ride Nutrition: Optimizing Recovery
Post-ride nutrition plays a vital role in recovery. The faster you consume carbohydrates after your ride, the better for glycogen resynthesis. Aim to eat a high-carb meal within 30 minutes to an hour after your ride. If you wait longer, your body’s ability to replenish glycogen is reduced by 50%.
While protein is important for muscle recovery, studies show that carbs alone after a ride may actually lead to better recovery results than carbs plus protein, especially if the calories are equalized. The focus should be on carbohydrates for quick recovery, with protein playing a supporting role.
Antioxidants: Friend or Foe?
Antioxidants found in foods like blueberries, tomato juice, and cherry juice help reduce oxidative damage during recovery. However, large doses of supplemental antioxidants like Vitamin C may interfere with muscle adaptation. It’s better to get antioxidants from whole foods instead of supplements to avoid negatively impacting recovery.
The Takeaway
To maximize your performance and recovery, focus on carbohydrates before, during, and after your rides.
Pre-ride: A carb-based meal 1 to 4 hours before your ride.
During the ride: Consume 30-90 grams of carbs per hour, and consider combining glucose with fructose for better absorption.
Post-ride: Refuel with carbs within an hour to speed up recovery.
If you're doing long or intense rides, experiment with beetroot juice and caffeine to see if they work for you, and remember to practice your nutrition strategy during training to avoid any issues on race day.
By focusing on whole foods, you can enhance your recovery and avoid unnecessary supplements. Experimenting and adjusting your nutrition plan based on your individual needs will help you perform at your best.
If you have any questions or recommendations, please feel free to contact me.
Regards,
Coach Zuan
076 179 2513
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