Sports nutrition in cycling

Due to its endurance nature and intensity, cycling places special demands on sports nutrition. Some important nutritional aspects for cyclists are listed below:

1. Carbohydrate requirements

Carbohydrates are crucial for performance in cycling:

• Cyclists need a high carbohydrate intake to maintain glycogen stores and fuel training.
• The guidelines recommend 5-12 g of carbohydrates per kg of body weight per day, depending on the volume and intensity of training.
• For longer rides (over 2-3 hours), cyclists should consume 60-90 g of carbohydrates per hour.

2. Fluid requirements

The right fluid intake is crucial for cyclists:

• Aim to consume 500-750ml of fluid per hour during the ride.
• Sports drinks with electrolytes are preferable to plain water, especially on longer rides.
• A sodium intake of 200-500 mg per hour helps to maintain fluid balance.

3. Protein for recovery

Although protein is not a primary fuel during the ride, it is important for recovery:

• Cyclists need about 1.2-1.6 g of protein per kg of body weight per day.
• Consuming 10-20g of protein within 30 minutes of cycling will aid muscle repair
• It is beneficial to spread your protein intake evenly throughout the day.

4. Timing of nutrient intake

Strategic timing of nutrition is crucial for cyclists:

• Eat a carbohydrate-rich meal 2-3 hours before your ride.
• For rides over 90 minutes, consume carbohydrates and electrolytes
• Refuel with carbohydrates and protein within 30-60 minutes after the ride.

5. Micronutrient considerations

Cyclists may have an increased need for certain micronutrients:

• Iron: Especially important for female cyclists to support oxygen transport
• Calcium and vitamin D: Support bone health, which can be affected by the non-weight bearing nature of cycling
• B vitamins: Help with energy metabolism

By addressing these nutritional needs, cyclists can optimise their performance, improve recovery between training sessions and races, and support their overall health and endurance capacity.

Quotes:
[1] Trainingpeaks: Nutrition for Endurance Athletes https://www.trainingpeaks.com/blog/nutrition-for-endurance-athletes-101/
[2] Olivia Morgan: Sports and Nutrition: What Athletes Neet to knwo, Mass General Brigham: https://www.massgeneralbrigham.org/en/about/newsroom/articles/sports-and-nutrition
[3] Adam Amawi et al: Athletes' nutritional demands: a narrative review of nutritional requirements https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10848936/
[4] Better Health: Sporting performance and food https://www.betterhealth.vic.gov.au/health/healthyliving/sporting-performance-and-food
[5] Renee McGregor: Everything you need to know about nutrition for runners, Runnersworld UK https://www.runnersworld.com/uk/nutrition/diet/a39672411/runners-diet/