For some riders, the emphasis will be on water, calories, and protein, but for riders participating in the race, salt and sodium intake are also important. If we look at the timing of replenishment, what should we pay attention to before, during, and after riding?
1. Eat calories and protein before riding
Before riding, you should focus on carbohydrate intake. Rice, bread, steamed bread, noodles, biscuits and other high-carbohydrate and low-fat foods can provide body heat, but digestion takes 1-2 hours, so it should be eaten in advance.
Foods with low GI (glycemic index) are better, such as oatmeal, cereal, whole-wheat bread, and beans, so many racers will eat a cereal bar for breakfast, because cereal bars are good for digestion. It can provide fiber, have a more solid sense of satiety, stabilize blood sugar, and prevent hunger and hypoglycemia during exercise.
2. Focus on water and heat while riding
The most immediate thing in cycling is the loss of energy and water, so it is necessary to replenish water and heat regularly and quantitatively. The point of drinking water is not to wait until you are thirsty, but to drink it regularly. For example, in long-distance and long-term riding, you should drink about 600c.c of water in an hour, and drink it once when the time is up, which is about 100c.c of water with 2 mouthfuls of water every 10 minutes.
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3. Post-ride protein and vitamin C
Supplementing protein after riding can help muscle generation, metabolism and repair, such as fish, lean meat, milk, eggs, etc., or whey protein products on the market, pure protein is better absorbed, low in calories, and high in protein and fat, to help repair muscles.
In addition, it is recommended to eat vitamin C, E, and carotene with antioxidant effects, which can eliminate the free radicals produced by the increase in oxygen consumption during exercise. Foods rich in vitamin E include nuts such as almonds, peanuts, and walnuts.
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