Awesome nutritional tips to help improve stamina for cyclists!

OK, so we all know that certain foods kinda suck if we want to lose weight or gain a bit of muscle – but would you have any idea on the foods you’d need to build up your cycling stamina?

Well, it goes without saying that in order to build up stamina for long bike rides and to develop stronger muscles and boost your cardio, cyclists should eat the right kinds of food. Whether you are training for a race or cycling to maintain your fitness, you should know which foods provide the elements that your body needs.

We’ve rounded up a few tips for you to maximize that stamina and conditioning…

Keep the GI low…

Foods with a low glycemic index (GI) like oatmeal porridge and vegetables are best when you are going to race or start a stamina building workout. Avoid sugars and carbohydrates – especially cakes, white bread, and rice – that give your body a sugar boost, but then fade and leave you depleted.

Foods that are low in glycemic index are metabolized slowly and provide a slow release of sugar into the body; this ensures you get a steady supply of energy that will fuel your workout for a longer period. And if that oatmeal seems to lack a sweet “kick” you can add some raisins and brown sugar, which will both help to give you the energy boost you’ll need to start a race/intensive training session.

Drink, and drink some more…

Keeping your body hydrated is an important factor when in a race or doing a strenuous workout. However, you don’t have to stick with just water – coconut water is a great alternative, and is available in various health food stores. Compared with other energy drinks, it contains natural sugars and is low in calories. More importantly, it has plenty of potassium that helps in maintaining the electrolyte balance of your body when you sweat a lot.

Feast on eggs, nuts, seeds, and fish…

Other foods that are highly recommended for cyclists that will provide nutrition in the form of protein, essential oils and vitamins are eggs, nuts and seeds, and fish. You can even spice up your eggs in omelettes to include mushrooms, tomatoes, onions, and other vegetables. You can get your nuts and seeds from granola bars, or just take them neat like roasted almonds, peanuts and walnuts. Proteins and essential oils help in building up your muscles, while vitamin-rich foods keep your body fit.

Caffeine boost…

Many people argue about the benefits of drinking coffee when training. Some of you will be delighted to hear that the caffeine in coffee improves your mental focus and enhances performance with its power-boosting effects. It is beneficial if taken in small doses. However, beware of coffee mixes that contain a lot of calories with a lot of sugar. It is best to stick with simple brewed coffee if you crave that caffeine boost.

Post race / training session…

When you feel depleted after a race, you’re going to need food that will perk you up and boost your energy. Rice, with its high glycemic index, is especially appropriate for a meal after finishing a race. It is easily metabolized, and can be quite nutritious. Paired with eggs, vegetables and fish, rice will make an excellent and nutritious meal. If you crave for sweets after a workout, leave the biscuits and cakes aside – flapjacks or pancakes loaded with nuts and raisins will quickly replenish your energy.

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Remember, it is not the quantity, but the quality of the food you eat that counts. Keep your meals nutritious, and loaded with protein, vitamins, and essential oils. Try to avoid fatty meats, sugars and processed foods that will load your body with calories and  unwanted weight, and you’ll be good to go!

Happy Cycling!

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