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Cycling protein shakes are optimal to drink as a recovery drink after hard training, such as weight lifting, indoor- and outdoor cycling, running etc.
Protein is the building block of your body, which maintains cells and tissue, but works also as backup energy, e.g. in the case of undernourishment. Cycling protein shakes can help you to obtain sufficient proteins but should be adjusted to your level of workout and needs. Read the rest of this entry »
As with any sport, to be the best possible, a cyclist has to know the best foods to eat. It may seem like an obvious fact, but the food a cyclist eats should go down easy and stay down. Read the rest of this entry »
A Complete Liquid Diet for that Long Ride?
One often hears the question ” I’m riding an ultra distance event (more than a century). Should I consider a liquid nutrition product for all my energy needs (e.g., Spiz, Perpetuem, Boost, Ensure, or should I eat a combination with solid food, too?<!–more–>
There are several pieces to this answer.
-First, what is your goal? Are you looking for a Personal Record? Or are you simply aiming to finish? If the former, a liquid diet can save time on the bike and give you a small edge as you will minimize the risk of feeling too full or bloated. However “smart” eating of solids should minimize that risk. If the goal is the accomplishment of finishing, you’ll have more fun if you stop occasionally to fuel up along the way.
-Second, what is your experience with liquid nutrition products? It’s important to do several long rides before attempting your event, not only for the pure training aspects, but also to test different food and fluid regimens to see waht works best for you.
-And finally the conditions. Temperature and terrain. If the ride is hilly liquids have some advantage. Nothing like climbing soon after some solid food to stress your digestive system. Generally, the cooler it is, the more solid food you will crave and can easily digest.
A full liquid diet can sustain you on long rides. Some ultra-distance riders do long rides, for example the 3,000 miles of the Race Across America, on only replacement drinks with virtually no solid food. This means upt to 350 miles a day for 8-9 days on only liquids. It does work for riders who have adapted. It allows them to measure their intake and thus assure they are adequately replacing the Calories they are using, and as a side benefit it helps them with their fluid replacement needs. and if you swish, you can supplement the full liquid diet with an energy bar every hour or so.
One risk of a liquid replacement program is monotony and losing one’s appetite after several hours. This is always a risk whether it is the same type of solid food or fluid. In addition to the monotony of the same taste day after day, there is the “off” or metallic taste of most liquid replacements to magnify this effect. You can minimize this problem by varying your menu. Throw in some solid foods occasionally. I remeber one rest stop at 150 miles in a double century where a buddy’s cold (and salty) prime rib sandwich was the best thing I had ever eaten.
For years European racers have eaten small sandwiches (panini) made with jam, cream cheese and ham during long, chilly spring classics. But again, they have trained to do so, the weather is cool, and the emphasis should be on “small” and frequent.
The key to riding long distances is food and drink. Read the rest of this entry »
If it’s the summer cycling season, it’s probably hot where you live. Cyclists and other outdoor athletes are the first to notice rising temperatures. And the hotter it is, the faster you lose fluids when you ride. Read the rest of this entry »
