If you’ve just started training for a race or you’ve increased your riding lately, the chances are your body is craving more food than ever. It might come to you in the middle of the night, first thing in the morning, or a couple of hours after your supper, but one thing’s for sure – hunger will come knocking when you least expect it.
The goal is to eat enough to support training without picking up excess weight: matching what you eat to your riding and timing your food intake correctly.
All that extra exercise leaves your body demanding more fuel, and it makes sure you know about it. Yet many cyclists struggle with knowing how much to eat. Should you give in to constant cravings, or stick with three square meals per day? Here we’ll tell you how to get your food intake spot-on, so you’re in no doubt when your tummy rumbles.
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Related: Protein for post-ride recovery, and recipes
To achieve this, stick to these five simple rules.
1. Eat straight after training
Eat 10-20g of protein and 20-50g of carbohydrate as soon as possible after training.
2. Eat before training
3. Eat the right proportions
4. On your bike nutrition
5. The bigger picture - your overall diet
Conclusion
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