Cycling Food

Eating is an intrinsic part of cycling. If you get your food intake wrong, it doesn’t matter how fit you are – you could just ‘hit the wall’ (experience the dreaded bonk). Even many top pros can get their food intake wrong; insufficient food is a big factor in explaining an unexpectedly poor performance. As well as eating the right amount of food, it is also important to eat healthy foods which offer more than just calories.

These are some tips for eating and cycling:

Right Balance Protein / Carbohydrates.  One mistake cyclists can make is to just eat carbohydrates; but for recovery and long term good health, you will need a mix of carbs and protein.

Avoid Too Many Simple Sugars. When you are very active, it is tempting to feel that you will burn off simple sugars, found in sweets and chocolates. However, even though you may burn off the calories, it is important to bear in mind these foods have nil nutritional value and can cause fluctuations in blood sugar levels, which is not desirable. It is better to base calorie intake primarily on complex carbohydrates such as grains, lentils and  pasta. These provide steady blood sugar levels and not just an immediate ‘hit’

Don’t Wait Until Hungry.

When riding, it is important to eat constantly and not wait until you feel hungry. If you wait until you are hungry it will be too late. This is important for races lasting over 2 hours such as a 100 mile time trial. There is only so much food the body can take per hour, therefore, there should be a constant supply of food.

What Are Good Foods to Eat When Cycling?

• Bananas (although has high glycaemic index)
• Muesli bars (mixture of food)
• Sandwich rolls e.g. jam sandwiches, banana sandwiches,
• Apples.
• Custom energy bars. Tend to be expensive, but can choose bars which have mixture of carbs and protein. I often buy similar bars, which are not specifically manufactured for athletes. These tend to be cheaper. For example, Frusli bars, Nutri Grain bars e.t.c.
• Liquid energy. – The simplest way to take on board energy. Good for short races where digestion is difficult.

Eating For Recovery.

It is just as important to eat food for recovery as it is food before and during a race. Some people like to take recovery drinks which enable easy absorption of carbs and protein.

Glycaemic Index 

Foods with a high glycaemic index increase the blood sugars rapidly. Foods with a low glycaemic index raise blood sugar levels gradually over a period of time. Therefore, before the start of a ride and at the beginning of a ride it is good to eat foods with relatively low glycaemic index. These foods include: apples, bran, spaghettic, baked beans.

Foods with a high glycaemic index are better eaten at the end of a ride. High GI foods include: bananas, potatoes, jelly beans

Eat for the Next Day. Don’t just think about the present day; think about how your food will affect your ride on the next day.  If you have a long ride for tomorrow, eat good quantities of complex carbohydrates the day or two preceding.

• Energy bars / Recovery bars at Wiggle.co.uk

I would be interested to hear what other cyclists views are on good / bad foods for cycling.