5 Nutrition Tips For Cyclists | Eat Better & Ride Faster With GCN

Want some quick pointers to
get your nutrition on track? Coming up are our top nutrition tips. (upbeat music) In this video you’ll see I’m using products from
products form Enervit, and that’s because they
are our nutrition partner. But there are of course
other products available. (tribal music) Hydration, hydration is crucial to maintaining endurance performance. A drop of just 2% body
weight from sweat loss, which is one and a half kilos, if you weigh 75 kg, will
decrease your endurance capacity. Double that and a bit, to 5%, and you are looking at
a whopping reduction in performance of around 30%. And I don’t know anyone that can afford to neglect that sort of statistic. So, how should you hydrate? Well, in the hour before exercise, you should aim to consume
around 500mls of fluid. Ideally containing some
sort of electrolyte rather than water, as this
is easier for your body to assimilate into the bloodstream
for it to be transported to all of your organs and muscles. Something like one of these
Electro tabs in a bottle. Whilst on the bike, you
should continue to aim for a minimum of 500mls per hour, even in cold weather, as you
are still generating heat and moisture is also
being lost from breathing as the air is moistened
it enters your lungs, and subsequently expelled as we exhale. You should also note, the sweat rate, and salt content of you sweat, vary wildly from person to person. So there is a little trial and error in creating the correct
hydration strategy. It is however just as important
as training correctly, or as having your bike
set up correctly too. And finally, you should
rehydrate with a fluid close to room temperature after training. This is to avoid discomfort
that could shock your stomach, especially with cold fluids. You should also go to bed well hydrated. And it has often been said over the years that unless you’re waking up
in the middle of the night for a wee, you probably under-hydrated. I do think that’s a little extreme. I’d prefer a good nights sleep, but it is a guide to go on. (upbeat music) Timing of nutrition. One of the best ways to ensure that you are optimally fueled, is to eat your meals at the correct time. So, around three hours before exercise within 30 mins after exercise and then once every 2-3 hours
between snacks and meals. This is primarily to ensure consistent blood sugar levels and to avoid significant insulin spikes. Both of which will help
maintain good energy levels throughout the day, not
just during training, but also for your normal daily tasks. Don’t leave long gaps between top-ups, if you out riding, you should
look consume subsistence every 20 mins, in the
form of carbohydrate. Something quick and easy, like
any of these products here or something that you’ve made at home, to help prevent palate fatigue if undergoing a large volume of training. This is great opportunity to come up with lots of different recipes. Personally I always preferred mixing natural products and sports products when racing and training. Savory flapjacks, sandwiches,
wraps and energy jellos. Its’ up to you to come
up with something good. (upbeat music) Consistency of diet. There is no point in being
good for one week of the month, or two days of the week. To really benefit from a
good nutrition program, you need to be consistent
in your approach. You simply won’t see the benefits after each and every single meal, but together, as part
of the bigger picture you will over time see the results and improvements that you’re looking for. Changing a nutritional strategy
can be a little bit like trying to turn an oil tanker. You may not notice the
effects straight away, but over time, the inputs do add up, and sure enough, you can
make positive changes. (electronic music) Don’t obsess or punish you. It’s good to keep context around you diet, if you slip up one day, overindulge and pig out a little, don’t worry. But also, be careful not to back that up with another bad day. One day in the grand scheme of things, isn’t too bad, and you can
then use this as motivation to continue on a strong
run of dedicated eating that will benefit your riding,
rather than inhibit you. If you aren’t sure of how
much you’re eating on a day and would like to learn a little more, keep a food diary for the next seven days. Note the times of day that you eat, the quantity of food you eat, and how much you drinking. Becoming mindful of the
calorific content of a meal or a day in your life,
can be one of the most empowering approaches to a well
thought out nutrition plan. But, it can be quite surprising what you sub-consciously are consuming already. Perhaps you under-eat and find it hard to fuel those tough workouts. Don’t create an unhealthy
emotional attachment to food. It is good to understand the value of what you’re eating and
separate that away from how it makes you feel, whilst
or after you’re eating it. If you thought of eating, as
going to the petrol station, you’d be much less inclined to over-eat. Cause what happens when
you over-fill a car? It gets wasted, spills over and in the case of the human
body, is then stored as fat. (electronic music) Sports nutrition, like all things in life there is a time and a
place for everything. And that includes purposefully designed performance minded nutrition products. That doesn’t mean to say that you should heavily rely on these
products all the time, but it does mean that they
have a place within your diet. These products have
specifically been designed for ease of use and absorption. Whether that’s an on the
bike carbohydrate drink, or bar, designed to top
up your glycogen levels, or a post ride supplement that’s designed to repair your muscles. These products should
be used to supplement hence the supplements, an otherwise well varied and balanced diet. Have you ever kept a food diary? Do yo have any nutritional surprises that you would like to share with us? Let us know down in the comments. Give this video a Like or a thumbs up, and click down there for more content.