Proper nutritional food after an extensive cycling ride is extremely important, and for this, we’ve come up with effective nutrition tips for cyclists by Chef Bruno (who is also an avid cyclist).
According to several studies, no matter what type of exercises you are doing, you need to eat at least 0.2 to 0.4 grams of protein and 8 grams of carbs for every 2.2 pounds of your weight.
The number of hours exercised is also an essential factor for suggesting nutrition tips for cyclists.
Most nutritionists also agree that people should have a recovery snack within 30 to 45 minutes after their workout, though there are debates about it.
Why Is Timing So Important When It Comes To Recovery Snacks?
If you delay taking your recovery snack of post-workout, it won’t stop your body from producing cortisol that will cause your muscles to atrophy.
Cortisol is a hormone that is created during exercise. If you don’t have the time for your recovery snack, a bottle of Gatorade and a granola bar will help your muscles to recover.
Recovery snacks, however, doesn’t need to be complicated or highly processed. There are plenty of fresh and easy options that will get the job done. Nutrition tips for cyclists are generally really simple and easy to follow.
What Kind Of Recovery Snacks Should I Take?
Speaking of nutrition tips for cyclists, you will find plenty of recovery snacks online, fitness magazines, etc. But, your pre and post-workout recovery snacks should be something that breaks down quickly.
Fat and fiber don’t qualify. Foods with high-fiber content such as salads or non-starchy vegetables take some to digest.
As a result, they stay in your stomach for longer. The same applies to food items with high-fat content.
Not only these foods will make you sick, but they will not give you energy faster, which is a vital factor before and after an exercise.
Foods that sit in your stomach mean that it is not breaking down efficiently to provide energy to the muscles. Instead, opt for a recovery snack that has plenty of carbohydrates and lean proteins.
Chef Bruno’s Nutrition Tips For Cyclists & Recipe
Chef Bruno is a renowned chef and most interestingly a cyclist too. He has come up for you with a recovery snacks that not only boost your energy but also turn back your body to the normal stage quickly after a long ride.
Being an avid cyclist himself, we have found his granola recipes, not only great nutrition tips for cyclists but great recovery snacks as well.
Why it Works
Chef Bruno’s granola recipe is a great recovery snack after a strenuous workout. It’s best for athletes and folks looking for good a recovery after a long ride and exercise.
If you are someone who finds most nutrition tips for cyclist too complicated, this recipe is perfect for you.
Granola contains oats, which are one of best ingredients in granola. Oats are loaded with fiber, helps you in reducing cholesterol, and keeping you fuller for longer. Besides, oats have plenty of zinc, selenium, iron, copper, manganese, magnesium, and vitamin E.
Most granola recipes contain seeds or nuts, which are high in protein, fiber, vitamin E, and selenium. Protein provides you energy throughout the day.
Pumpkin seeds are excellent sources of zinc, and sunflower seeds are a great way to increase your vitamin B1 and vitamin E intake.
Finally, dried fruits are full of nutrients and calories.
- 150 grams of raw oats
- 100 grams of sliced almonds
- 50 grams pumpkin seeds
- 100 grams of maple syrup
- 50 grams of sunflower seeds
- 50 grams of sesame seeds
- One teaspoon of cinnamon powder
- 200 grams of dry mixed fruits
Mix all the ingredients and bake in the oven at 180 degrees until it is golden brown. Let it cool down by keeping it outside. Later store it in a dry place. This recipe is enough for ten servings.
Got any nutrition tips for cyclists? Leave a comment on our Facebook page!
Author: Mizah Salik
Writer | Editor | Storyteller | Data geek | Aspiring Photographer
When she’s not writing, Mizah is constantly wired 24/7. She loves cats, cycling at night, and can’t survive without her weekly dose of chicken rice.