NUTRITION
The two basic elements of nutrition are fluid intake and meals. Correct nutrition is fundamental for both performance and the realization of the tour target.
Before the general information here on nutrition, it is very important for the person's general health to determine individual physical needs and priorities with a nutritionist or specialist physician.
Fluid Intake
In bicycle nutrition, contrary to what is believed, what is important for cyclists is more water and fluid intake than food. The body's water requirement should have been met before the activity. This can approach one liter along with individual differences. During the ride, it should be continued by drinking water before being thirsty. For more on fluid intake, the fluid intake article in Bisiklopedi can be consulted.
Meals
The source of energy needed during bicycle activities is meals. Food is eaten at least one hour before the activity. The recommendation is two hours before the activity. Otherwise, digestive difficulties may be encountered. Small snacks from time to time during the ride are also good. Staying hungry for a long time and heavy exercises can cause blood sugar to drop.
Three Food Groups
Carbohydrates
Carbohydrates are found in pasta, bread, potatoes, rice and also in sweet foods such as fruit, honey, and confectionery. It is accepted as the basic fuel for athletes. They are stored as glycogen in the liver. The first energy source used is carbohydrates.
Fats
Fat sources are meat and dairy products and nuts. They store higher energy than carbohydrates. In activities requiring endurance and long tours, nutrition weighted with fat and protein is recommended.
Proteins
They are found in foods with meat, milk and eggs. They are used in cell regeneration, especially in the regeneration of muscle cells. A protein-intensive diet after the activity would be the correct choice.
Soru Sor
