Nutrition
Fuel Your Ride: Mastering the Timing and Choice of Recovery Drinks
Cycling recovery drinks are the quickest and surest way to get in the calories, carbs, and protein you need after your workout. There are numerous benefits to different recovery drinks, and timing them correctly will help you feel confident that your glycogen stores are replenished for your next workout. Carbohydrates are a key part of fueling performance during aerobic activities. You can cash in on the benefits of carbohydrates with a carb-rich meal three to four ... Read more
Collagen Peptides and Protein for Cyclists: What They Can—and Cannot—Do for Recovery and Injury Rehab
Cycling is celebrated as a low-impact sport, but the repetitive nature of pedaling and the intense loads of interval training can take a toll. As a result, riders are increasingly looking for ways to protect their joints, ligaments, and tendons. Enter collagen peptides—one of the most debated supplements in sports nutrition today. Promoted as a tool for connective-tissue health, injury recovery, and joint support, collagen has captured the attention of athletes at all levels. However, ... Read more
Gut Training for Cyclists: How to Build a Race-Day Fueling Plan
Every cyclist knows the feeling of hitting the wall, but an equally devastating race-day scenario is gastrointestinal distress. You have put in the hours on the saddle, dialed in your pacing strategy, and tapered perfectly, only to find yourself sidelined by stomach cramps or nausea. The culprit is often a lack of preparation in the digestive department. Just as you train your legs to push higher watts and your heart to pump blood more efficiently, ... Read more
Could Bread Be Making You Gain Weight, Even If You’re Not Eating More Calories?
By: Jiri Kaloc Bread has been a dietary staple for centuries, but as obesity rates rise, researchers are questioning whether our reliance on carbohydrate-rich foods like bread, rice, and pasta might be playing a role. A new study from Osaka Metropolitan University shows how carbohydrates may influence weight gain and metabolism in unexpected ways, even when we’re not eating more calories overall. Bread has been a dietary staple for centuries, but as obesity rates rise, ... Read more
Are You Eating Enough on the Bike? The Science of Fueling for Real Cyclists (Not Just Pros)
Fueling on the bike is a skill — and most recreational cyclists are not doing enough of it. You are 90 minutes into a weekend group ride. You had a solid breakfast, you have been drinking your water, and you have eaten exactly one energy gel since you clipped in. The road tilts upward, and the familiar heavy feeling sets into your legs. Your power drops, your focus drifts, and suddenly you are fighting just ... Read more
The Ultimate Guide to Pre-Ride Nutrition: Fueling Up for the Finish Line
Whether you are embarking on a long endurance effort with friends, lining up for a race, or pushing through a rigorous interval session, what you eat before you ride sets the stage for your performance. Proper fueling is essential for maintaining high energy levels and keeping your blood sugar stable from start to finish. However, there is no one-size-fits-all approach to cycling nutrition. Both the distance and the intensity of your ride should dictate your ... Read more
Fuel Right: Tailoring Carbohydrate Intake to Maximize Cycling Performance
By: Garbriel Martins Carbohydrate-rich foods have gone through heaven and hell in the past decades. While the role of carbohydrates is well recognized in enhancing cycling nutrition and performance, it seems that the perfect harmony lies in eating according to the workout you are going to perform. Training adaptations In cycling and endurance sports, pasta is still worshiped as the goddess of carb loading. Certainly this idea may sound familiar to you. Chronic carbohydrate restriction ... Read more
Riding the Keto Wave: Can a Ketogenic Diet Fuel Your Cycling Performance?
The cycling ketogenic diet is gaining traction among US cyclists for its potential to enhance endurance and fat adaptation, raising questions about its effectiveness compared to traditional carb-loading methods. Understanding how this diet can fit into the training regimens of cyclists across the nation is crucial for optimizing performance. By: Coach Damian, Cyclopedia 1. Cycling Ketogenic Diet Nowadays, we can see two trends in which dieticians are looking for better and better methods and ways ... Read more
How Much Proteins for Cyclists? Whey Protein vs Isolate
By Iwona – Dietician In recent years, especially among physically active people, considerable attention has been paid to the appropriate amount of protein intake. People who are physically active should consume 1.2 – 2 g/kg of body weight. Its values depend on many factors, including the type of physical activity performed, gender, age, or sports goal. It seems extremely convenient to supplement it in the form of protein supplements. This is a quick and practical way, thanks ... Read more
The Secret to Nutrition for Cyclists: There is No Secret!
3 Nutrition Truths and How to Take Ownership of Your Own Nutrition With LENTINE ALEXIS, cyclist and professional chef When it comes to fueling your body as an athlete and cyclist, the big secret is… there is no secret! No fad diet, meal plan or “perfect” caloric intake will help you ride faster, farther or recover quicker. Only YOU know what your body needs! I have learned a few things along the way that I consider nutrition ... Read more
