Nutrition Basics for Cyclists

Protein

Protein are building blocks of the body. Protein we eat are broken down into amino acids which are then used to help the body's tissue to grow and repair following the damage caused to muscles by exercise. You'll have often heard of weight lifters eating huge amounts of protein to aid their muscle gains. For cyclists there is much less need to eat huge amounts of proteins as all of your protein requirements will be met by eating a normal balanced healthy diet.

Studies have shown that the average endurance athlete requires about 1.3 grams of protein per per per kg of body weight. This means for a cyclist weighing in at 70kg their daily requirement is around 90 grams of protein. For elite cyclists the figure would rise to around 120 grams.

The best sources of protein are in lean beef, chicken and fish. For vegetarians beans and pulses as well as eggs, milk and cereal grains are all good sources of proteins required by the body. In a normal balanced diet there is no need for protein supplements to be taken.

Carbohydrates: Simple Vs Complex

Simple Carbohydrates are basically different types of sugar - fructose, glucose and sucrose. These carbohydrates occur naturally in many foods such as fruit, honey, milk etc however in recent years many so called processed foods (ready meals, snacks, sweets, crisps etc) have increasingly large amounts of simple carbohydrates added to them. They do provide a source of energy however it is usually in the form of a short term spike in energy where you feel fine but is soon followed by a period of low energy or possible cravings for more sugar. Simple carbohydrates are not the best source of carbohydrates for cycling.

Complex Carbohydrates are found in foods such as breads, cereal, rice, pasta and potatoes and to some extent fruit. They too are made up of sugars, but in a much lower concentration than simple carbohydrates. As a result they result in a much more consistent energy stream to the body as the sugars they contain are released into the body in a much slower, sustained rate.

Both types of Carbohydrates have their place. If you need a short sharp burst of energy then opt for a simple carb snack however if you're going to need sustained energy, say for a 5 hour ride) then you should fuel up on food containing mainly complex carbohydrates.

Fat

Fat in foods tend to have just over twice the amount of calories per gram in as carbohydrates. This is the main reason that a high fat diet can quickly lead to weight gain in an individual. In a normal balanced diet the fats contained within foods will all be burned off as energy and not lead to weight gain meaning that it is perfectly normal to have some fat in your diet.

Fats provide the body with several benefits including fatty acids that the body uses aid growth amongst other things. In addition fats help to transport fat soluble vitamins (A, D, E and K) to where they are needed. During low intensity rides, fat is the primary energy source for the body. This is the main reason why endurance cycling is a great way to help control or reduce weight. During such long rides it would be impossible to ride using just the body's carbohydrate stores (glycogen) and carbs consumed on the bike. Low intensity endurance rides help to train your body to become more efficient at burning fats and converting them into energy.

Saturated fats are the "bad" type. They increase cholesterol and can increase your risk of heart disease. The easy way to identify them is by remembering that they tend to be solid at room temperature. Examples of saturated fats are butter, beef fat (lard), animal fat, cheese, ice cream etc.

Un-Saturated fats tend to be the more healthy types and are usually found in liquid sources such as olive oil, margarine (which has been made to go solid), fish fats and some nuts.

An average male should consume up to about 110g of fat per day. Where possible opt for un-saturated fats and aim to not make fats your primary energy source. As with all food types a normal healthy diet can contain fat but just beware how much you are consuming.