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Cycling Nutrition

So, it turns out not only do you have to fuel well before and during your ride, but you’ve also got to think about afterwards as well. Hard work this cycling lark. Here are our 10 things to think about when considering your post riding fueling strategy.

1. Post exercise nutrition has three purposes: Replenish fuel stores, repair and rebuild muscles and restore lost fluid and electrolytes
2. The first 30 minutes post workout is crucial. Carbs are converted to muscle glycogen3 x faster during this window. Aim for 1-1.2g of carbs per kg of body weight
3. Consume protein as well; 25g of protein intake as quickly as you can post exercise for optimum recovery
4. ‘Recovery’ drinks will help you hit point 2 & 3 without the need for trying to get food down so soon after exercise.
5. Think about fluids as well. Consider trialing before and post exercise weigh in so you can get to know your sweat rate. 1kg of weight loss is 1litre of fluid deficit. Another reason for that post ride recovery shake.
6. As well as water, you will have also lost electrolytes essential for many bodily functions in your sweat. Often have salt marks on your kit? Consider adding electrolyte tablets to your drink during and post ride
7. Think about the change to your daily calorie requirement when exercising. You will burn up to 800kcal per hour whilst riding, so be sure to eat enough over the day to account for your requirements.
8. Learn about yourself. We know counting everything you eat every day and keeping track of calories is more than most of us have the time or motivation to do, but it wouldn’t hurt to learn a little bit about yourself by completing a short period of calorie tracking.
9. If you’re hungry, eat. Hunger is your bodies’ way of telling you it needs fuel. If you feel like all you’ve done post ride is eat, but you’re still hungry, there’s probably a reason for this.
10. Avoid alcohol if you can. We’re all human and many of us like a drink, but that post exercise drink will inhibit recovery in so many ways. It inhibits the function of hormones, encourages swelling, leads to less nutritious food choices and increases dehydration