What are cycling supplements?
Cycling supplements are key nutritional requirements we need to maintain peak performance when on the bike. Think carbohydrates, essential minerals, protein, vitamins, electrolytes, etc. Depending on the type of cycling you do and the outcomes you want your body to achieve, you can take supplements before, during and after training, during meals, and even before you go to sleep.
What is the best energy food for cycling?
The easiest way to answer this question is to understand what you need to perform. This depends on the type of riding you’re doing and what you want to get out of it. However, typically, you require the following benefits from cycling supplements:
Carbohydrates
What do you need in terms of energy food for cycling? Carbs are king for keeping you fueled on out on the bike. Found in sugars, fibre and starch, the body turns carbohydrates into energy, which is crucial for you to keep turning the pedals (potentially at a furious pace, grinding up some massive mountain or hurling down the side of one). The more intense your exercise, the more you begin to draw on carbohydrates for your muscle, blood and liver. Have you ever been out on the bike and felt as if suddenly your legs were painted on - there was just nothing in the bank? Or, worse still, you’ve bonked (blown up)?
Consider carbs your fuel - without them, the tank is running on empty. Exactly when you should be fuelling, on what and how much can be complex. Indeed, if you’re a really serious cyclist, we recommend a sports nutritionist to help you pull together the most effective plan. However, Science in Sport provides more information on their labelling, and we’re always here to help with questions, too!
Hydration
Staying hydrated is equally important when out on the bike. As you exercise, your body heats up. This extra heat has to go somewhere, so we begin sweating. Unfortunately, sodium is the most significant electrolyte (an essential mineral) that we lose during sweat, which can compromise cycling performance.
Why is staying hydrated so important for cyclists? Because it helps blood flow through your body, and blood carries oxygen, which is vital for your muscles to perform. It also helps to maintain blood pressure and take some of the strain off the heart to do all the heavy lifting alone.
So ideally, you want to maintain (electrolyte-rich) fluid through hydro tablets. Have you ever noticed how some people perspire with the slightest amount of exercise whilst others seem to stay dry as a bone? We’re all different, so it’s important to listen to your own body. The moment you’re thirsty, you’ve already started to dehydrate. So aim to avoid that feeling of thirst at all times.
Protein
An active body needs to recover properly after a workout session, and that’s where protein powder comes in (as well as carbohydrates). These amino acids are critical to the building, maintenance and recovery of muscles (and so many other parts of the body). For example, have you heard of DOMS (delayed onset muscle soreness)? Fueling your body with protein during and after a workout can help to minimise this sensation and just help you bounce back stronger, fresher and more energised.
Caffeine
Cyclists and cafes go hand-in-hand, right? Well, so do cycling and caffeine supplements; just be sure not to go crazy with the dosing! Caffeine needs no real introduction - it is commonly used as a performance enhancer.
How to choose the right cycling nutrition
The best cycling nutrition for you depends on the type of cycling you do and the outcomes you want. For example, a cyclist racing track will have very different needs to someone on a leisurely Saturday morning road ride with a bunch of mates. Equally, Gran Fondo participants will have very different needs to enduro racers. So it’s important to take the following suggestions as broad guidelines - if you are serious about your sport and outcomes, appoint a sports nutritionist to get the best plan for you.
Pre-ride cycling nutrition
If you’re headed out on a big and/or intensive ride, you will likely want to consider a protein supplement with your breakfast. Consider also starting to take in plenty of hydration and electrolytes to ensure your body is not in deficit before the riding even begins. Now is also a good time to consider caffeine supplements so you’re perked up and ready to roll!
Cycling nutrition during the ride
Again, this all depends on the duration and intensity of your session. However, if we’re talking a good amount of time on the bike, you'll want to take in some protein within the first 1.5 hours. If the ride is going to be intense then you’ll need to consider some carbs as well.
What you take will depend very much on your personal preference and how easy it is for you to digest whilst on the bike. Some riders like to start with proper food, like bananas, rice cakes or even sandwiches and then move away from the solids and onto fluids, like energy gels, as time in the saddle extends. Other riders can’t handle any kind of solids with their legs pedalling hard and prefer to get on the gels right from the start. It all comes down to trial and error, but it is a numbers game.
How many grams you require will depend on how fast you’re burning fuel. Be sure to read the instructions with the supplements and seek professional guidance from a sports nutritionist or GP.
Post-ride cycling
As much as you want to make a bee-line to that cafe for a short black, aim to get a recovery drink into you as soon as the cycling is over. Later, when your system is a little less wired and your gut is settled, start to think about some kind of nutritional whole food like a banana.
Contact us about cycling nutrition today!
For the best cycling nutrition in Australia, shop SiS today on Bike Chain. If you have any more questions, though, our team is here and happy to help, so just reach out!
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Disclaimer - information herewith should not be intended as bespoke nutritional or medical advice. For appropriate personal counsel, seek professional guidance from a fully qualified sports nutritionist or General Practitioner.
