Food

FOOD

Food is the fuel of the bicycle. Nutrition must be completed at least one hour before the activity. Since digestive difficulties will occur in activities performed after eating, the energy requirement cannot be met. Moreover, moving and pedaling with a full stomach is also very difficult.

Before Activity

The recommendation is to eat 1-2 hours before the activity. The foods to be preferred are complex carbohydrates. Pasta, bread, rice, and legumes are good choices. Simple carbohydrates (like white bread, sweets) cause blood sugar to spike and then fall rapidly, leading to fatigue.

During Activity

The basic principle is to eat before getting hungry. Eating little by little and at frequent intervals is recommended. During long rides, you can consume energy bars, bananas, dried fruits, and nuts.

After Activity

The goal after the activity is to compensate for deficiencies and prepare the body for the next day. It is recommended to feed on protein-heavy foods especially within the first 30 minutes after the activity.