Sports nutrition in cycling has some special features tailored to the specific demands of this sport. While cycling, the body and digestive tract are relatively relaxed and not subjected to any particular shocks or movements. However, attention should be paid to a good riding position. Due to the low additional strain on the digestive tract, cyclists can also be supplied with slightly firmer food (special bars, bananas, etc.). This allows for the supply of carbohydrates with longer availability (more complex carbohydrates) during lighter units. However, it should be noted that during a race, due to the high strain on the cardiovascular system, there is a reduced absorption capacity for more complex carbohydrates. This situation should be repeatedly practiced during training. Then there will be no surprises during the race if the body simply cannot digest complex carbohydrates. Here are the most important aspects of nutrition before, during and after exertion:

🥪 Light meals: It is advisable to eat a light, easily digestible meal 2-3 hours before cycling, even during training, to avoid digestive problems. Therefore, correct planning of the cycling session is very important here. Choose easily digestible carbohydrates, e.g., white bread with honey.

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🍼 Hydration: 400 to 600 ml of fluid should be consumed 20 to 40 minutes before starting cycling. A carbohydrate-rich, isotonic drink is best.

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☕️ A strong coffee 30 minutes before the start can increase performance.

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🥣 Replenish carbohydrate stores: Consume 7-12g of carbohydrates per kg of body weight in the 1-2 days before a competition.

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It is important to consume the light meal before the race/training really early, in order not to impair the energy supply during exertion.

🍼 Regular fluid intake, approximately every 15 to 20 minutes, in sips.

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🧂 Electrolytes: For longer training sessions or competitions, the intake of electrolytes is important. It is recommended to consume 200-500 mg of sodium per 750 ml of water.

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🍞 Carbohydrates: 30g for base training sessions, 60g for endurance training sessions, and 90g for high-intensity training sessions per hour.

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While cycling, the maximum carbohydrate intake can be achieved with approximately 120g of carbohydrates per hour. The right product and training to this amount should definitely be tested. When consuming gels during a race or training, make sure to drink sufficient fluids (even during training!). Replenishment every 20 minutes is recommended.

🍞 Rapid carbohydrate intake: Glycogen storage in the muscles is most effective in the first two hours after the workout. A carbohydrate-rich meal (approx. 400-500 kcal, 60-70% carbohydrate) should be consumed as soon as possible. Carbohydrate:protein ratio of 3:1.

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🍳 Protein intake: 10-20 grams of protein should be consumed immediately after training or competition to support muscle repair and immune function. The guideline is approximately 0.2g to 0.4g of protein per kg of body weight.

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🍼 Rehydration: Fluid loss should be compensated. Sports drinks or fruit juice spritzes in a 2:1 or 1:1 ratio are recommended. However, be careful with fruit juice spritzes. The fructose content is relatively high here.

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🧂 Electrolyte balance: Using drinks with electrolytes promotes optimal rehydration of the muscles. Pay attention to the correct mineralization when choosing mineral water.

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The closer the protein and carbohydrate intake is to the end of exertion or a competition/training session, the better the effect. The open-window effect can already be reduced by protein intake, and glycogen stores fill up much faster than with later supply.

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By following these nutritional strategies, cyclists can optimize their performance and accelerate recovery. It is important that each athlete considers their individual needs and adapts their diet accordingly.

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DGE Position Paper: Carbohydrates in Sports Nutrition

DGE Position Paper: Fluid Management in Sports

DGE Position Paper: Protein Intake in Sports

DGE Position Paper: Energy Requirements in Sports