Cycling is a demanding sport, which requires a great deal of energy. In fact, in order to perform at their best, cyclists need adapted and personalized nutrition that is based primarily on carbohydrate intake.
This macronutrient is the main source of energy for the body and is essential for maintaining physical performance during exercise. In this article, we will analyze the importance of this substance in our sport, and why it should constitute more than 50% of our diet.
Carbohydrates are our main source of energy by definition. Its function is to provide us with fuel in the fastest and easiest way possible. Naturally, and among other foods, they are found in cereals, legumes and tubers, and each gram of hydrates provides us with 4 kilocalories.
Once digested and broken down into glucose, they are stored (as glycogen) in the muscles, to generate movement, and in the liver, to regulate blood sugar levels.
They are known to have a very fast absorption, and they are the ones that we find in any energy gel or isotonic / sports drink.
Their digestion is slower, and in terms of health, they are the most suitable. In any case, if what we want is to improve our performance, we must avoid these types of carbohydrates in periods close to training and include them sufficiently in advance to be able to digest them comfortably.
Carbohydrate reserves are limited. Doing a long duration or high intensity activity can leave our glycogen and energy levels at low levels. To avoid a clear decrease in performance, we must fill the tanks during physical activity.
Normally, during training and competitions, we eat carbohydrate gels or bars. The Energy Gel or the Energy Bar from Crown Sport Nutrition will provide us with between 25-35 g of carbohydrates, some 100-235 kcal to be able to sustain the effort continuously.
Proteins are key for the athlete, but they play a secondary role. Even so, they are very important, since they participate in muscle recovery and regeneration processes.
Surely we have all noticed at some time that, at the end of a sports event, the first thing the athlete does is drink his recovery shake. Conventional cyclists can also introduce recuperators into our sports routine. These preparations consist of a high amount of carbohydrates, combined with an adequate proportion of proteins, which will help speed up recovery.
When it comes to performance, fat is the least important macronutrient. Their caloric density is much higher (9 kcal/g), and they are difficult for our body to digest and absorb. Its role is very important, for example, in the hormonal balance, but it is necessary to avoid taking them in periods close to training.
