Proper nutrition is essential for cyclists, as it provides the energy needed for performance, promotes recovery and helps maintain overall good health. Here are some important points to consider in cycling nutrition:

Sufficient calorie intake

Cyclists require adequate calorie intake to meet the energy demands of training and competition. The amount of calories required will vary according to the intensity, duration and frequency of exercise, as well as the individual’s body weight and metabolism.

Carbohydrates as the main source of energy

Carbohydrates are the main source of energy for cyclists. Include foods such as whole grain cereals, breads, rice, pasta, fruits and vegetables in your daily diet. Slow-digesting carbohydrates, such as whole grains, are especially beneficial, as they provide sustained energy during prolonged periods of exercise.

Protein for muscle recovery

Protein is essential for muscle repair and regeneration. Include lean protein sources in your meals, such as lean meat, fish, poultry, eggs, legumes, dairy and low-fat dairy products. Consuming protein after a workout can help speed muscle recovery.

Healthy fats

Fats are also an important source of energy for cyclists. Opt for healthy fats such as avocado, nuts, seeds, olive oil and oily fish. However, they should be consumed in moderation, as they are high in calories.

Adequate hydration

Staying hydrated is essential for optimal performance. Drink enough water before, during and after training. In prolonged training sessions or competitions, consider using sports drinks containing electrolytes to replace nutrients lost through sweat.

Vitamins and minerals

A balanced and varied diet should also include a wide range of vitamins and minerals to maintain overall good health. Fruits, vegetables, whole grains and lean protein sources are good sources of essential nutrients.

Meal planning

Organise your meals and snacks appropriately to meet your energy and nutrition needs before, during and after training. Consider carbohydrate intake before exercise for sufficient energy, as well as protein and carbohydrates after exercise for muscle recovery.

Nutrition brands we work with

In our VAS Rent a Bike shops we work with very prestigious sports nutrition brands such as: 226ER, Santa Madre, Infisport and Gold Nutrition. You can ask our partners.

Remember that each cyclist is unique and may require a personalised approach to nutrition. If you have specific needs or questions about your diet, it is advisable to consult a sports nutritionist or registered dietitian who can provide personalised guidance.

For more information follow us on our social networks Instagram and Facebook. And tell us about your experience with sports nutrition.


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