To improve your ability to train at high intensities, increase your power and boost your sprinting and climbing, eating right is as important as riding right.
Even in ‘power’ cycling, your energy comes from a mix of aerobic and anaerobic activity, which means a huge range of nutrients in addition to protein, fats and carbs are needed. So here are some of the best foods and supplements to find them in.
Protein
What it does: The building block and fuel of muscles. Branched-chain amino acids make up 70 percent of muscle proteins and are increasingly broken down during intense exercise.
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Fuel up: At least 1.2g/kg protein body weight. That will mean around four servings daily – and consider using protein shakes after training.
Find it: Lean meat, fish, shellfish, eggs, legumes, dairy foods, nuts/seeds and whey protein supplements.
L-glutamine
What it does: An amino acid, L-glutamine aids muscle repair and is essential for immune, gut and detox support.
L-glycine
Creatine phosphate
L-arginine & L-ornithine
CoQ10
GABA
Carnitine
Glutathione (GSH)
HMB (B-hydroxyl B-methylbutyrate monohydrate)
ATP (Adenosine 5’-triphosphate)
Ribose
Energy boosters
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