How much should you eat?
You shouldn’t eat too much, and you will need to make sure that you eat 90 minutes before you head out because your body needs time to digest and process the food.
If you want to know how much to eat, your hand is a good guide for portion control.
- Palm size portion for carbs and protein
- Half a hand size for fat
- Fruits and Vegetables
The best way to make sure that your body can get a variety of nutrients is to eat different types of fruits and vegetables. A banana will help you out with cramps. Mushrooms are a good source of B vitamins that help convert food into energy.
See more about fruit and vegetables here.
This is a great, easy pre-ride meal particularly for breakfast. It is nutritionally complete as it contains carbohydrates and a range of healthy fats and protein. It’s also high in soluble fibre, which is good for digestion and your gut. It is low on the Glycemic Index, so it provides slow-release energy over a sustained period, which is perfect if you’re racing or heading out for a long training ride.
- Energy bars
Let’s face it: Energy bars are a super convenient snack. This is a quick snack you can eat while you’re on a ride.
- Peanut Butter
This is mostly considered a “Recovery food” because it has carbs and protein. It also contains mainly “good” fats and some vitamins and minerals.
Pasta is a tradicional cycling food, known for the strengh that it gives. This low-fat, high-carbohydrate dish, so an excellent pre-ride meal. Give yourself 45 minutes to digest it before heading out for a ride.
Yogurt contains a good amount of calcium, an important bone-building mineral. The high protein content offers long-lasting energy since it takes a while to digest and the carbs provide a short-term energy boost to get you pedaling strongly.
Honey can be a great benefit for your cycling performance because it significantly increases power and speed. It’s a way to “replace” Sport gels because it is more economical.
- Tuna/ Salmon
Eating fish is a great way to build muscle, because it is a lean protein.
- Stay hydrated
The most important thing you can do is to drink water. You can nearly always find somewhere to refill along the way.
Mid morning snack- Fruit or Yogurt
Lunch- Tuna Sandwich
Mid afternoon snack- Peanut Butter Sandwich
Dinner- Pasta/ Rice/ Vegetables with Chicken or Fish
Pre-bedtime snack- Yogurt
During your ride, you can always eat some energy bars or some quick snacks.