Cycling nutrition guide
Follow this cycling nutrition guide. Then you are well on your way giving yourself a healthy and nutritious lifestyle and ensure the energy that you need as a racing cyclist:
- Daily eat 60% of the complex carbohydrates such as: organic brown rice and organic Durum, Spelt or smacks wheat pasta
- 30 % of your diet should consist of organic vegetables
- Rather eat 6 smaller meals instead of the usual 3 big meals. It increases your burning capacity and gives a better balance in your stomach and in your intestinal system
- Daily take Omega 3-6-9 fatty acids as your primary fat resource. (Remember to cut down on nearly all other fat!)
- Too much fat is fattening no matter if it is the right fat or not
- Drink plenty of water, it cleanses the body, so it can get hold of the important nourishment more easily from the food you eat
- Consume energy during training and competition from a supplementary energy source diluted with water.
- The concentration of energy should be thinner (more water) when it is hot
- Remember to eat a little during training and during competition, so the stomach has a little to work with. A good choice here is a protein bar
- Immediately consume fast carbohydrate and protein following training and competition
- Supplement with a meal, vitamins and minerals as fast as possible. However, it should be within 4 hours of training and competition
- Stretch your muscles for a minimum of 20 minutes, especially following each training session / competition, but also on days when you are not training. Each stretch of the muscle should be held for about 25-30 seconds. Repeat stretching per. muscle 2-3 times and shake the muscle between each stretch. Stretching reduces the risk of injury.