Eat well to ride well
Apr 24, 2023
Best Riding Smart Watch
Diet for cycling is essential! Eat well to ride well. Cycling is physical activity, so eat some food that contains carbohydrates and protein before riding. Such as eggs, beans, noodles, fish, chicken, beef, bread, rice and so on. Of course, the type and amount to eat also need to be determined according to the riding intensity. It should be noted that do not ride immediately after eating.
If you are about to participate in a competition, it is especially important to supplement glycogen. Glycogen storage is especially important for long-term exercise and endurance competitions, so you should start supplementing carbohydrate-containing foods a few days before the competition, and don't wait until the competition starts immediately to know about supplementation.
Generally, for short-distance riding, you only need to increase water intake (it is not recommended to drink too much water before exercise, because excessive water will cause the sodium content in the blood to drop suddenly during exercise). For medium and long-distance cycling, there are actually not many precautions in terms of diet, and it is not a competition. A lot of calories will be consumed during cycling, so if you want to replenish your energy, you can choose Snickers energy gel and so on. In fact, bananas are also a good choice, who knows who eats them. If it is very convenient to resupply during the ride, it is estimated that many friends will still choose to eat a big meal in a restaurant. Although the food is good, you must control yourself. If you are full or your stomach is full, it will affect your ride.
Tired and hungry after cycling, many people will eat a lot, which is actually wrong. After the ride, you can add some more protein, which is very beneficial to muscle generation, metabolism and repair. Friends who exercise should know that it is actually a truth.
In addition, it is recommended to eat vitamins C and E, which have antioxidant effects, which can eliminate free radicals produced by increased oxygen consumption during exercise. Foods rich in vitamin E include nuts such as almonds, peanuts, and walnuts. Foods high in vitamins include citrus, kiwi, apples and so on. You can also drink freshly squeezed fruit juice, which can provide antioxidants (plant polyphenols), vitamin C, and vitamin B group. It is a unique nutrient in vegetables and fruits, and it contains sugar and is easy to absorb. It can also replenish calories and relieve fatigue.
Do not eat breakfast
Many friends like to go out for cycling without eating breakfast. Of course, skipping breakfast is a bad habit of many people, mostly because of laziness. Under normal circumstances, the food eaten the night before is emptied from the stomach and enters the intestinal tract after about six hours, so it is better to eat something simple in the morning, even a piece of bread and a glass of milk are fine.
We all know that we need to drink eight glasses of water a day. If you are cycling, your need for water will increase a lot, so don't forget to replenish water. There are also limits to replenishing water, especially don’t rush to drink water. Drinking a lot of water during and after exercise will put a burden on the blood circulation system, digestive system, especially the heart, and cause more fatigue. The result of drinking a lot of water will only be more sweating, leading to further loss of salt, triggering cramps, cramps, etc.
It’s great to have a cold drink after riding a sweat, but you may also pay the price of indigestion and diarrhea. You should drink a small amount of water while riding, and don’t drink too much water after the ride. If you drink too much water, it will cause stomach muscle spasms, abdominal pain and other symptoms.
Long time without resupply
Many friends can't stop once they get on the bike, and they don't even bring food and water for several hours. I have to say that you are indeed very strong, but this is not good for your health.
Eating a lot/drinking at night
Regardless of before, during or after riding, it is not recommended that you drink alcohol, do not ride while drinking, and do not drink while riding! ! !
Ride immediately after eating
It is not recommended to ride a bicycle immediately after eating. It is better to rest for ten to twenty minutes and half an hour. Because the digestive organs need a large amount of blood supply after eating, and carry out intense "work". If you do sports such as cycling at this time, the skeletal muscles will inevitably "snatch" a lot of blood, resulting in ischemia of the digestive tract, not only weakening the peristalsis of the gastrointestinal tract, but also significantly reducing the secretion of digestive juice, which will cause indigestion Wait for discomfort.
Eat while riding
Concentrate on cycling while riding, eat while riding, or drink water while riding, and safety is always the first.
The BP Smartwatch is a good cycling companion. It can be used not only as an information reminder, but also as a health and motion detector.