Sports nutrition for cycling

Carboloading is a proven strategy for replenishing glycogen stores in the muscles (i.e., the body’s energy reserves). These strategies have changed significantly in recent years. Today, simplified methods are recommended: In the three days leading up to the competition, focus on a diet high in carbohydrates and low in fiber and fat, while simultaneously reducing your training volume. Foods rich in carbohydrates—such as pasta, rice, mashed potatoes, dried fruit, and fruit smoothies—are well-suited for this so-called “carb-loading phase.” Some easy-to-follow tips include: At meals, serve yourself two spoonfuls more of rice or pasta than usual; choose a banana for dessert instead of low-calorie berries; and eat an energy bar or a handful of raisins as a snack between meals. It’s important to know that effective carb-loading causes the body to retain additional water, since carbohydrates are stored in glycogen stores along with water. This increases your body weight. That means you’ll have to “carry around” a little extra weight. It’s therefore important to try out this sports nutrition strategy before a long and intense training session. Carb loading can definitely have a positive effect on longer endurance efforts!

A reduced energy and carbohydrate intake should be planned for the off-season so that neither performance nor recovery is compromised. A diet can also increase the risk of injury and illness and should therefore be carefully planned and tailored to the individual cyclist.

A common mistake during exercise, aside from an incorrect hydration strategy, is an inappropriate or poorly timed carbohydrate intake—which varies depending on the training goal or duration of the competition. A continuous and individually optimized carbohydrate intake, tested in advance, is a crucial factor for maximum performance in competition. In contrast, carbohydrate intake during training is not always necessary or effective, depending on the desired training adaptations.

The product format in which carbohydrates are consumed during exercise should be chosen on an individual basis depending on personal preference and the duration and intensity of the activity. If you have a sensitive stomach, are highly nervous, or are engaging in high-intensity exercise, energy gels and sports drinks are usually more suitable than solid food. During longer cycling sessions, a combination of liquid and solid food can be a good option for variety.