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Nutrition during Cycling

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One of the earliest memories of our childhoods is learning how to ride a bicycle. It is also one of the most convenient and fun ways to exercise. Not only that, but scientists have started including cyclists in their experiments. This is due to the reason that its very easy and simple to work with them. You simply prop the patient on the stationary cycle and connect your electrodes, heart monitors, oxygen tanks or whatever other equipment you might need to them and ask them to start cycling. You can note down all the abnormalities in this way. This is the easiest way to test a subject and calculate the amount of nutrients he is getting.

Cyclists and their carbsNutrition During Cycling:

Scientists have tested every nutrient on cyclists. There is head spinning variety of their research so we will only talk about carbohydrates in this article.

Carbohydrate is very important during cycling, because it gives us energy. Most important is the carb present in our blood and muscles. So we have to keep a constant lookout for the intake of carbohydrates before and after work outs.

Carbohydrate loading :

It is a sports strategy that athletes consume a lot of carbohydrates. It is very common nowadays. It involves them not taking any carb at all in their diet for three days then for the next three days having a maximum amount of carb in their diets. This plan works well but it requires a lot of adjusting and thinking. So, to simplify the process for athletes, the commercial market has come up with carb supplements. Take these supplements and you are good to go for the next miles.

Ingesting carbohydrate before cycling:

Research was conducted on the theory that carbs right before exercise (say 60 mins) can give boost to athlete’s performance. Without going into detail we will say that it doesn’t have any noticeable effect on the consumer.

Intake of carbohydrate during cycling:

This is one of the most studied aspects of carb intake. It is indeed beneficial to take carb during cycling. It makes the glycogen in our blood last which in turn increases our endurance.

Multiple forms of carb ingestion during cycling:

Researchers have conducted experiments on what would happen if a person is given different types of carb during cycling. It turned out to be a successful experiment, because on average a cyclist can consume 60 gram of different carb while cycling. This is because the intestine takes the different types of sugars on different routes. Two main types of sugars are: Glucose and fructose. Glucose is mainly the sought after sugar because it is the one that is absorbed into the intestine. There are two basic food products that a cyclist always keeps with himself. One is energy gel. It is very convenient and easy to carry as it is in the form of packets and can be stored in the cyclist’s pocket. Other is energy drinks, which has the two main supplements our consumer looks for, which are fluid and carbs. This, they carry in a bottle which can be easily adjusted on their cycles.

Endurance Supplement during CyclingIntake of carbohydrate after exercise:

This is probably the most important time to get carbohydrate in your system. Research have been conducted and it has been found out that intake of carb right after exercise can give a tremendous boost to your system as compared to several hours after cycling. Especially, if there is another session after eight hours or so, the cyclist would need a lot of energy, so consumption of carb right after cycling is important. It boosts the liver glycogen and helps the cyclist get back on track and participate in multiple events. Carb in form of powders are available which are very efficient for occasions such as these.

Conclusion:

Any cyclist and athlete will not be able to perform to their full potential if their carb intake is lacking. So it is very important that athletes measure their carb consumption.

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