What diet should a cyclist follow?

For a serene cycling experience, it's important to maintain your well-being as a cyclist. The cyclist's well-being encompasses several parameters around cycling (nutrition, hydration, recovery, etc.). Nutrition is an essential part of a cyclist's training. But do you know what kind of diet a cyclist should follow?

What diet should a cyclist follow?

As a cyclist, it's crucial to have a balanced diet on a daily basis. Meals should include carbohydrates, proteins, and fats.
Next, it's important to understand that engaging in physical activity leads to an increase in energy expenditure that a cyclist must compensate for by eating more before and during the effort, and also after to recover properly. But knowing when and how to eat is crucial. Since cycling is an endurance sport, a diet rich in carbohydrates is necessary because carbohydrates serve as the energy reserves a cyclist needs to ride.
Before the effort, it's important to replenish carbohydrate reserves that are at their lowest after the night by having a complete breakfast but with a low glycemic index (whole grain bread, dried fruits, etc.). This meal should be consumed at least 1 hour before a training session and at least 3 to 4 hours before a competition to allow for digestion.
During physical activity, it's essential to provide the body with sufficient and regular glucose to maintain blood sugar levels, thanks to a whole range of sports nutrition (cereal bars, fruit pastes, energy drinks, etc.).
After the effort, don't neglect recovery and replenishing glycogen stores by consuming foods with a medium to high glycemic index (pasta, potatoes, etc.).

What does a professional cyclist's diet look like?

A professional cyclist is constantly in pursuit of performance. In this quest, nutrition plays a role just as crucial as training. But do you know what a professional cyclist's diet looks like?
Nutrition, like hydration, is what provides muscles with energy. These energy intakes – carefully measured – are essential for physical exertion as well as recovery for the professional cyclist. It's important to know that a professional cyclist consumes between 6000 and 9000 calories per day, which is three to four times more than a sedentary person. This is why their diet must be very precise before, during, and after the effort. Moreover, nutrition also impacts recovery and well-being.

Like everyone, a professional cyclist must have a balanced diet to avoid deficiencies, in sufficient quantity relative to the effort exerted and the calories burned during the race. To avoid hunger pangs, carbohydrates with a low glycemic index (whole grain pasta or rice, oatmeal, vegatables, etc.) are preferred, in balanced association with proteins and fats.

However, once on the saddle, it's the quick carbs that are prioritised through gels, energy bars, and isotonic drinks for a quick sugar intake to avoid running out of fuel.
Nutrition is equally important for recovery so that the body doesn’t draw on its reserves and damage the protein structures in the muscles, which can result in muscle mass loss for a professional rider, especially in stage races like the Tour de France. This is why you can see the riders having a meal quickly after finishing a race.

When and what to eat for a long cycling race?

Have you decided to challenge yourself by participating in a cyclosportive? These races generally cover a long distance, over 100 kilometers. To prepare well for this type of effort, it's important to know that nutrition is just as important as training. But do you know when and what to eat for a long cycling race?
Prior to the race, you need to build up reserves the day before by eating a good amount of carbohydrates and on the morning of the race. If the start is very early, focus on the meal the previous evening and just have a light breakfast 1 hour before the start.
During the race, it's crucial to regularly provide the body with carbohydrates to preserve glycogen stores, which helps maintain normal blood sugar levels during effort and supplies the muscles with energy through a varied diet: you can use high-carb bars and energy gels. Also, remember to drink a 500ml bottle per hour of racing consisting of an isotonic or sugar-dosed drink. Since this type of nutrition is unusual for the body, it can cause digestive issues: it’s necessary to prepare for this during training.

Now that you're well-versed in the diet a cyclist should follow, how about discovering how to recover well and prevent muscle soreness? And also learn about how to adapt your vision during your cycling outings