To perfect training sessions and shine in competitions, the question ofnutrition for cyclists remains unavoidable. In cycling, performance and recovery largely depend on what you eat.
A balanced and varied diet is essential. For an athlete, total calorie intake corresponds to 50/55% carbohydrates, 30% lipids and 15/20% proteins. But beware: this ratio does not reflect a weight-for-weight ratio, but rather a % of caloric intake in relation to total caloric intake.
So what's the right way to eat for a racing cyclist? When to eat during physical activity? What eating plan should be put in place for cycling? Find out all the answers to these questions in this article.
Cycling nutrition: what to do before exercise?
Before a bike ride, it's important to eat nutritious, easily digestible food. Carbo-loading is a method of increasing glycogen stores:
- during the 2 days preceding an event lasting less than 5 or 6 hours.
- during the 3 days preceding an event lasting more than 5 or 6 hours.
Cyclists should consume between 8 and 12 g/kg/day of carbohydrates, preferably with a low GI. In addition to the classic foods of the general diet, it is recommended to opt for cassava maltodextrin, which provides a controlled release of energy.
For longer distances, pre-exercise options such as oatmeal, wholemeal bread or sweet potatoes are of interest, as they provide a slow release of energy and enable more efficient storage.
What is the ideal nutrition for cyclists during exercise?
For a racing cyclist, it's important to avoid energy dips during effort, by consuming at least 50 g/h of carbohydrates and up to 60 to 90 g/h for very intense prolonged effort.
This carbohydrate intake should be provided by drinks (20 to 60 g/h) and solid foods (0 to 70 g/h, depending on drink intake). Depending on the duration of the effort, you can add :
- energy gels
- energy bars
- dried fruit
- compotes
- fruit pastes
- sweet products such as cereal bars and cookies...
To improve digestive comfort, solid foods should be preferred during long periods of exertion. It is also important to ensure that carbohydrate intake in the form of drinks is made up of a mixture of glucose and fructose. A drink based on manioc maltodextrin and sucrose (glucose+fructose) meets this need.
Taking maltodextrin (watch out for its dextrose equivalent) is ideal for prolonged efforts, as it enables a gradual release of energy.
Ultracycling events, such as those covering 500 to 2,500 km, require a specific nutritional plan to supportultra-endurance. During these long distances, it's important to maintain a constant energy intake to avoid depletion of glycogen reserves. Carbo-loading is therefore essential.
We recommend increasing carbohydrate intake by 8 to 12 g/kg in the days leading up to the race.
With a more stable energy release, complex carbohydrates with a low glycemic index, such as wholemeal pasta, brown rice and whole grains, are to be preferred. During the event, you should continue to eat regularly. Energy gels and bars, as well as carbohydrate-rich drinks, are practical solutions for maintaining good glucose levels.
What's more, this ultra-endurance situation is the only one that requires intra-workout protein intake. In fact, once you've been working out for more than 5/6 hours, a protein intake of around 20 g in the form of whey, for example, is useful for maintaining muscular performance.
How can sports nutrition help you recover after exercise?
According to a study by ISSN(1)- International Society of Sports Nutrition - consuming protein and carbohydrates post-exercise can improve muscle recovery and facilitate glycogen resynthesis.
In the post-exercise phase, accompanying carbohydrates with a source of protein, as with whey protein, helps to recharge energy levels without overloading the digestive system.
In endurance, effective management of these macronutrients helps to adapt muscle fibers to effort, supporting performance without necessarily aiming for hypertrophy.
For post-training, we recommend a daily intake of between 20 and 25 g of whey. This is more than enough to promote the synthesis of new muscle fibres and improve recovery.
Even if it is possible to achieve these protein quantities with a perfectly controlled diet, whey, which is naturally rich in BCAAs, enables amino acids to be absorbed particularly rapidly after exercise, optimizing physiological adaptations.
If exercise was particularly intense, it is important to aim for a carbohydrate intake of 0.6 to 1 g/kg of carbohydrates over the first 30 minutes, then as much every 2 hours, over 4 to 6 hours. These carbohydrates will therefore be provided mainly by food, but a precise and rapid intake of around 50 g of carbohydrates + around 20 g of protein in liquid form (as in ProRecovery by Protéalpes) is an excellent way of kick-starting optimal recovery.
There are several types of protein for cyclists, such as casein and whey protein. The latter is a very practical option and the most popular with athletes.
Casein, with its lower BCAA and EAA content, has a less interesting aminogram. So, for post-cycling recovery, casein is of no greater interest than whey, which offers a more advantageous speed of post-workout absorption.
For runners and trail runners, whey is also an excellent source of protein after intense effort.
How important is hydration for cyclists?
Hydration during physical effort is important not only to maintain sporting performance, but also to prevent the risks associated with dehydration.
As you've probably heard or read, it's often said that a 3% loss of body mass through perspiration can lead to a 30% drop in aerobic capacity. While these figures are subjective, they reflect reality relatively well.
So regular hydration - every 10 to 15 minutes - is essential to prevent these drops in performance and avoid complications such as hyponatremia or hyperthermia.
A cyclist needs to consume between 500 and 600 ml of drink per hour (on average), and needs to adjust this quantity according to the rate of perspiration, the effort and the heat. The intensity of the effort and the outside temperature are therefore factors to be taken into account for each event.
Energy drinks should include a mix of carbohydrates and electrolytes to facilitate water absorption and support physical effort.
Food plans for a cyclist
Preparation for a cyclist starts well before the start. A meal rich in low-GI carbohydrates helps store energy without causing digestive discomfort. Ideally, this meal should be consumed 3 to 4 hours before the effort.
To prepare properly before a training session or race, it is advisable to focus on carbohydrates by eating foods with a low glycemic index.
Example of a pre-exercise breakfast:
A bowl of oatmeal with milk, peanut butter, honey, cinnamon, fruit and low-calorie whey (if exercise is not immediately after whey intake).
It's important to maintain a balanced diet even on non-training days. Consuming whey on rest days can help maintain muscle mass and prepare the body for the next training session.
During exercise, a regular intake of carbohydrates is essential to avoid blood sugar spikes and crashes, especially during prolonged events.
Example of energy intake during exercise:
Regular consumption of an exercise drink based on maltodextrin + fast carbohydrates + electrolytes + vitamin C helps maintain energy levels. Alternate with energy bars or bananas.
Finally, the recovery phase begins immediately after exercise. To replenish glycogen reserves and accelerate muscle repair, it's important to eat a quality diet rich in proteins and carbohydrates.
Example of post-exercise intake (between 30 min and 3 h after the end of exercise):
The ideal is to consume a whey protein shake mixed with carbohydrates, or a product already prepared for a protein/carbohydrate intake in ratio 1/2 (with a base of around 20 g of protein, the recommended post-exercise dose) such as ProRecovery from Protéalpes.
As for the recovery dinner, opt for a balanced meal, focusing on carbohydrates.
For example, it could consist of grilled organic French farmed trout (rich in protein and omega-3 fatty acids), quinoa or bulgur (source of carbohydrates and fibre) and a portion of green vegetables for essential vitamins and minerals.
