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 stomach rumbles.
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To achieve this, stick to these five simple rules.
1. Eat straight after training
This is the most effective and important nutrition process you need to follow. This will maximise recovery, refuel the tank and ultimately support the adaptation process. Research has shown that if you eat straight after training you're less likely to overeat later on in the day. If you're training twice a day or more this process is essential to make the most of the second session.
The range of nutrient intake is large to take account of different training intensities; the harder the training the more you need. To put this in real food terms, one slice of bread contains around 12g of carbs and an egg contains 6g of protein.
2. Eat before training
3. Eat the right proportions
4. On your bike nutrition
5. The bigger picture — your overall diet
Summary
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