What are the types of food a cyclist will require and what is the effect of these food on the body?

Answer 1

This is a good question, but it is hard to give a simple answer to. For example, a one hour ride will present very different nutrition needs than a 12 hour ride. Also, riding at an aerobic pace presents very different nutrition needs than riding at an anaerobic pace. So, let's look at some nutrition and energy basics.

Most of the energy to ride at an aerobic pace is derived from the conversion of body fat. Even the leanest cyclist will have enough body fat to pedal many hours. A small amount of the sugar stored in your muscles and liver is burned to power the fat metabolism process.

At an anaerobic pace, conversion of body fat shuts down and you burn stored sugar to power the body. Even if you can ride at an anaerobic pace for an extended period, you only have enough sugar stored in your muscles and liver to go a few hours.

When the stored sugar is gone, you enter a condition most cyclists refer to as "bonk." When you are bonking, you lose coordination and the ability to think, your entire body hurts and if you don't get some food you'll ultimately pass out. The bonk is miserable. You never want to experience it.

Protein metabolism is not a particularly important energy source during exercise. However, in a very long event and afterwards, you do need protein to help rebuild muscles. Also, proteins digest slowly and make you feel satiated.

As discussed above, fat metabolism is important during aerobic exercise. Fat digestion also is slow and helps provide that feeling of being satiated.

Finally, keep in mind your body can only absorb a limited number of calories per hour. Most people can absorb around 200 calories of carbs/hour. Ingesting more is likely to lead to excessive gas, diarhea and other GI issues.

So, what's the take home message??

During an event, you mostly need carbs. Depending on how hard you are going, you are almost certain to be expending more calories than your body can absorb. For riding an hour or two, you are not likely to have any problems. The longer and harder you ride, though, the more likely you are to bonk. Thus, riding at an endurance pace and eating appropriately becomes more and more critical.

During a long event, a small bit of protein and fat are critical stave off feelings of starvation. Too much, though, will lead to GI upset.

After your ride, it is good to eat some carbs to restore your stored sugar levels. Also, you need protein to build and repair muscles. A modest amount of dietary fat helps stave off feeling starved. Sounds pretty much like a basic balanced diet!

There is lots of information on nutrition in the "Cyclists Training Bible" by Joe Freil. I highly recommend this book. Also, there is lots of good information on nutrition on the the Ultracycling Web site:

http://ultracycling.com/nutrition/nutrition.html.

Hammer Nutrition also has lots of nutrition information:

http://www.hammernutrition.com/za/HNT?PAGE=KNOWLEDGE

Hope this helps you out.

Answer 2

Eat as much organic food as you can, and don't eat anything with the word "hydrogenated" in the ingredient list. Ignore the flashy Wham-O labels on the front, and take the time to READ what you're eating!

And as a general rule eliminate McDonald's, Taco Bell, Burger King, and all crappy fast food from your diet. None, no more, EVER! You can't build a cyclist's body on greasy, salty, chemically addicting CRAP like that.

Within those boundaries, eat what you like when you want.

Answer 3

Carbs, Carbs and Carbs, with a side order of Carbs.

Tank up on pasta and cerials. Fill up your cammel back with a high carb, isotonic drink (At least 95% carb), like Go. This will stop you cramping and also provide easy access energy. Sports serial bars. Jelly babies (High carbs and sugars).

Primarily you do not want to bulk up, which protiens will do for you. You want to be lean and efficient. Carbs are easy access energy, that are used by your body while you exercise. In this way, although you can increase stamina, you are making your body more efficient, rather than more powerful. This is why cyclists tend to have sinewy, spindly legs.

Luck

Answer 4

The right amount of carbs and proteins. On long rides eat as much carbs as you can. On shorter but harder ones try some carbs with a protein shake at the end of the ride.

Many people will go with PowerBars, Gatorade and that sort of stuff. However I go with bannanas, raisins, figbars and get the same results for less $. Keep logical and skip the cliches!

Answer 5

Prior to the ride: carbs like whole wheat pasta for lasting energy.
During the ride: water, perhaps even Gatorade to replenish minerals that are sweated out.

Answer 6

I like Fununs, Pork Rinds and Koolaid on ride day.