Nutrition guide for cyclists: Competition - Competition nutrition for road cyclists

BEFORE THE COMPETITION

1. Never start the race sober.

2. Eat your last meal 2.5 to 3 hours before the race. Choose starchy foods, for example: amaranth, spelt or oatmeal, bread or pasta, rice, fruit and vegetables. Chew these thoroughly to reduce the time the food spends in your stomach. The food should not be cold, ideally it should be warm to the body.

3. Do not eat any gels or bars in the two hours before the start; their carbohydrates increase insulin levels excessively and the subsequent drop in blood sugar levels makes you more tired and less fresh.

4. Eat so that you are just full. If you are overfed, this prolongs the digestion phase, which costs your body energy.

5. Do not drink too much before the race. Half a litre is recommended, divided into two portions, for example a glass of water and a glass of juice.

6. A strong coffee 30 minutes before the race can boost your performance and fat metabolism.

DURING THE COMPETITION

1. Take a sip every 15 to 20 minutes. Your thirst automatically regulates the amount you drink depending on the outside temperature.

2. The drink should be a mixture containing carbohydrates and minerals. Special mixtures from various manufacturers
mixtures from various manufacturers, but you should have tested them beforehand during training (even under intensive
tolerance during training (even under intensive exercise).

3. Depending on the carbohydrate content of the drink, additional gels can be consumed. The first after the first hour of the race, then every 20 to 30 minutes. The longer the race lasts, the higher the carbohydrate
carbohydrate intake should be - from three hours up to 90 grams per hour.

4. For competitions that last longer than two and a half to three hours, bars are a good idea.

AFTER THE COMPETITION

1. Drink a recovery shake (500 to 750 millilitres) immediately after crossing the finish line; it should contain around 20 grams of protein, 1 gram of carbohydrates per kilo of body weight and 0.1 to 0.2 grams of sodium.

2. After 30 to 60 minutes, drink about 200 to 300 millilitres of mineral water and eat something easily digestible, such as quark with fruit, rice cakes, semolina pudding or cake.

3. After 2 to 3 hours It is now time for the first big meal after the race, which should be balanced and easy to digest. Ideal: a rice dish with vegetables and some lean turkey meat, with fruit quark for dessert. Drink a glass of mineral water (200 to 300 millilitres) with it.

4. After 4 to 5 hours A good time for a snack that provides protein - such as a protein bar, fruit quark, salad with tuna and some rice. Add another glass of mineral water.

5. After 8 to 10 hours before going to bed, meat, vegetables and nuts are ideal. The tryptophan contained in these foods is converted by the body into serotonin, which allows the athlete to fall asleep perfectly. If you want, you can also eat some carbohydrates. Instead of coffee, we recommend a glass of warm milk: the associated release of melatonin helps you fall asleep better. It is also best to drink a glass of mineral water.