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The cyclist's diet
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| With the arrival of fine spring weather it's time to start riding our bicycles once more. And we advise cycling enthusiasts to eat a proper diet, one that is formulated to help them to tackle this high-energy sport characterized by peaks of strenuous aerobic activity and prolonged periods of constant exertion. |
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A DIET RICH IN CARBOHYDRATES |
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For the above-stated reasons a cyclist's diet must be rich in sugars: and carbohydrates happen to be one of the most nutritious food categories of this type for athletes, providing the muscles that are used for strenuous peddling with an adequate supply of glycogen. If no sugars are readily available, the muscles will be forced to derive their energy from other less efficient sources, like proteins. In the latter case scenario, a cyclists run the risk of literally running out of fuel and exhausting themselves long before they have reached their goal, finding themselves incapable of continuing to perform at their customary peak level.
For those of you who like to ride in the morning, we strongly recommend a hearty breakfast consisting of toast with honey or jam and lots of fruit juice; this way you'll be sure of getting the sugars your body so urgently requires. Whenever your itinerary is long and challenging, you can bolster your body's reserves of glucides by eating a banana or a healthy energy bar.
For those of you, on the other hand, who don't start riding until the afternoon, you will be able get all the carbohydrates you need from a dish of pasta topped with a light sauce, followed by a vegetable side dish and a little fresh fruit.
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QUICK SNACKS AND LOTS OF LIQUIDS |
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We urge you to pay careful attention to what your body is saying. If you feel a pang of hunger, that means your system is having trouble coping due to a shortage of energy, or fuel. In order to avoid depleting your energy reserves, you should have a quick little snack every 45-60 minutes to ensure that your body's metabolism keeps functioning at a steady and even pace.
The same thing applies when it comes to drinking. You must remember that dehydration constitutes a real danger for cyclists, especially when the sun begins to beat down and you don't notice how much you're perspiring due to the breeze.
And remember, it's always wisest to take it easy and avoid overextending yourself on your first few outings in the spring. Let your body get back into shape gradually, especially if you haven't been all that physically active during the winter months.
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