Hydration and Nutrition for Cyclists

Staying in top physical condition, especially if you are or plan on being a professional cyclist, is important to performing your best. Maintaining the proper cycling nutrition requires you to assess four different components:
  • diet
  • hydration
  • on-bike fueling
  • post-ride recovery.

Diet and Sports Nutrition for Cyclists

Along with the foods you eat, diet also refers to your body's need for vitamins, minerals, amino acids and other substances. Since everyone's body is different, each person has different nutritional requirements. As you figure out your own individual needs for supplements, take into account any natural deficiencies, such as anemia, that you may suffer from and accommodate them adequately.
 
Instead of experimenting with doses and different supplements (a potentially dangerous practice), consult a nutritionist or dietician, who can prescribe the supplements you need.

Hydration and Nourishment

Hydration is more than just drinking enough water. You also need to replace essential electrolytes, like sodium, that you lose as you sweat. If you are not properly hydrated, you are more likely to perform poorly, have a high body temperature and an increased heart rate.
 
To adequately hydrate yourself, drink 15 to 20 ounces of water about two hours before a long bike ride. Then, 30 minutes beforehand, drink 10 or 15 more ounces.
 
Once you start riding, drink 5 to 8 ounces of water for every 15 minutes you ride. You may need to purchase a special water bottle and holder for your bicycle to make drinking water more convenient as you ride.
 
Some cyclists prefer to use hydration packs, backpacks designed to hold a liter or two of water. Hydration packs have a long, straw-like mechanism to allow riders to take quick sips while riding.
 
Remember, hydration doesn't stop after your ride. Because your body will continue to sweat even after you have stopped exercising, you will need to continue to hydrate it. Within an hour after your biking is done, consume 10 to 20 ounces of water. However, don't drink too much water, as this could cause over-hydration (hyponatremia), a dangerous condition.

On-Bike Nutrition for Cyclists

On-bike nutrition refers to nourishing your body as you ride. Because cyclists can burn hundreds of calories per hour, even at a comfortable pace, they need to refuel their bodies. If your body then relies on stored body fat, instead of complex carbohydrates (maltodextrins), your energy level drops, decreasing your performance levels.
 
The best way to fuel your body while riding is to consume liquids that do not contain simple sugars. You can also eat an energy bar, but be certain to eat one that isn't loaded with sugar. If you plan on doing a multi-day ride, be sure to plan meals that will supply you with adequate nutrition to keep your energy up.

Post-Ride Recovery

Post-ride recovery is the rest or recovery period that rebuilds muscles after a workout. After finishing a ride, keep moving for at least 30 minutes to slowly cool your muscles. If you simply stop riding and stop moving, your muscles will quickly restrict, causing them to produce excess lactic acid that will make you sore the next day.
 
Most experts agree that a 3:1 or 4:1 ratio of carbohydrates to protein is optimal to prevent muscle deterioration within 20 minutes to one hour after the bike ride. While consuming whey protein will repair your muscles, soy protein is also a good way to rejuvenate your energy and repair your body.
 
Resource
 
Enjoy Bicycling (n.d.). Cycling Nutrition. Retrieved December 3, 2006, from the Enjoy Bicycling Web site.