Nutrition and integration in cycling

Cycling and mountain biking are endurance sports characterized by a high energy and water expenditure. For this reason, nutrition and supplementation, taking correct athletic preparation for granted, play an essential role in ensuring the best performance.

A winning athlete must lead a healthy lifestyle and have a well-balanced diet, suited to their individual characteristics. Talent is not enough. Cycling and mountain biking are mainly "aerobic" sports activities, in which the energy substances used are mainly sugars and fats.

During the training period and during the competitions, however, there are frequent moments of an "anaerobic" type, that is explosive, such as repeated or continuous sprints. In these peak energy phases, sugars and creatine ensure the best performance.

However, even the role of proteins, in particular aimed at the efficiency of the muscles, the endocrine and immune systems, should not be considered marginal. You can learn more about the function of proteins in our body by clicking here.

Good hydration is the first sine qua non to express maximum competitiveness

Our body is able to accumulate energy reserves of sugars in the liver and muscles in the form of glycogen. It is formed starting from the intake of foods rich in complex carbohydrates in the form of starch (pasta, rice, potatoes, cereals ...) with slow energy release and simpler sugars (such as glucose and fructose contained in honey, fruit etc.) with immediate release of energy.

For endurance athletes, who consume a high number of calories at each workout (400-700 calories per hour), carbohydrates from the primary diet represent a fundamental energy resource.

The role of fats and proteins must be carefully considered in the cyclist's diet.

Fats play a fundamental role, from an energy point of view, especially for long and intense workouts. Furthermore, the unsaturated fatty acids (Omega 6 and Omega 3) contained in oils and oily fruits are able to modulate inflammation in response to the stress of exercise, helping to improve recovery.

Proteins, essential for the maintenance and growth of muscle mass, play a fundamental plastic role for the cyclist. In particularly prolonged efforts, they contribute to energy needs by transforming into sugars, maintaining the efficiency of the immune, endocrine, nervous and digestive systems. Therefore, ensuring their regular intake is essential for good physical condition and performance.

It is equally important to talk about the quality of proteins, carbohydrates and fats consumed.

Proteins from animal sources (meat, fish, eggs, cheeses) have a higher biological nutritional quality than vegetable ones (legumes, soy) since they contain a greater quantity of essential amino acids, including branched ones. For this reason, they nourish the muscle tissue more specifically.

The food carbohydrates to be preferred are undoubtedly the complex ones, such as pasta, rice and whole grains; while simple sugars, contained in particular in sweets, should be avoided as much as possible.

Complex sugars stabilize blood glucose and increase the amount of muscle glycogen, therefore the availability of energy during exercise.

Regular intake of fish, oil seeds (flax, almonds, sunflower) at least 3 times a week, and the constant use of extra virgin olive oil are the best way to get fat.

Where does the energy come from?

For high efforts (> 85%), energy is mainly supplied by carbohydrates, at intensities below 60% the energy is supplied by a mix of carbohydrates and fats.

Therefore, depending on the type of training to be addressed, it is necessary to change the dietary approach and integration.

During a high workload, we recommend using a supplement based on carbohydrates at different assimilation rates, to be used as a drink at 6% concentration (30 g of powder / 500 ml), in short intervals and small sips to promote a fast gastric emptying and rapid availability of energy.

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In a lighter work phase, complex carbohydrates with slower assimilation are preferred, possibly together with simpler and more assimilable fats such as MCTs.

By clicking here you can also learn more about VO2.

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