If you’ve just started training for a race or lost weight with a bike in your recent training schedule, chances are you’ll always be in a cravings situation like never before. Maybe it will arrive in the middle of the night, in the morning, or a few hours after dinner.
All exercise for the body requires you to provide more fuel. However, many cyclists struggle with how much they should eat. Whether you should accept the craving continuously or three meals a day. Here we will tell you the nutritional rules to order Avoid gaining weight while cycling .5 simple rules are:
1. Eat right after training
This is the most important and effective nutritional routine you need to follow. This will maximize recovery, refuel your ride, and ultimately aid in the adaptive process, and research has shown that if you eat after a cycle you are less likely to Eat a lot at the end of the day. If you are training twice a day or more then this is essential to be able to make the most of a second session.
The large amount of nutrients absorbed to take into account different training intensities, the harder the training will be, the more you will need. For real terms, a slice of bread contains about 12g of carbs and an egg contains 6g of protein.
2. Eat before training
If you already have a meal within the first three hours of starting a training session you don’t need to eat any more. If it takes more than 3 hours, try a carbohydrate snack within the first hour. High intensity training requires you to be fully charged. Following this rule will ensure that you start out in the best training mode without suffering gain weight when training cartsp. This simple rule also makes sure you don’t overeat before exercising, get tired of a full stomach.
3. Eat the right proportions
One piece of food should be 1/3 energy food, 1/3 health food and 1/3 dietary supplement. Grab your food for breakfast, lunch, dinner and you will get all of the Necessary nutrients. Energy foods are carbohydrates like brown rice. Healthy foods are fruits, vegetables, and salads while supplements are proteins like meat, eggs, and fish. Fats are good in all three groups but make sure it’s oil, fish or nuts per serving.
You may also be surprised to find that chocolate can also be beneficial for exercise and that it satisfies your oral needs.
4. About the nutrition of the bike
Extended bike rides require 60g of carbohydrates per hour. This is about recovery on the bike. Think of it as a regret. During exercise it doesn’t matter where you get it from where you can use a drink, energy gel or make your own sandwich to take with you. Two or three energy gels will equate to 60g of carbohydrates depending on their size.
If you are planning on attending a sporting event, our final sports nutrition guide will give you some specific advice on how to adjust your diet. .
5. Your overall diet
Your overall diet can contain from 5-8g / kg body weight of carbohydrete, 1.5-2g / kg of protein’s body weight and 1-2g / kg of body weight good fat. . If you follow the 1-4 rules you should not be too far from these goals. They are proven to aid in training, enhance recovery and help you get faster.
When you practice a sports bike, listening to your body is the most effective way. If you are hungry there can be many reasons, there may be a lack of nutrients in your body. If you only use a certain food your body will speak up, listen to find the answer yourself!
>> Maybe you are interested: How to lose weight with a bike?
Source content: 5 rules of nutrition to avoid gaining weight while cycling
>> Bike How