Sports nutrition in cycling has a few special features that are tailored to the specific requirements of this sport. On the bike, the body and digestive tract are relatively relaxed and are not exposed to any particular shocks or movements. However, it is important to ensure that you sit in a good position. Because the digestive tract is not subjected to any particular strain, cycling can also be provided with somewhat more solid food (special bars, bananas, etc.). This means that carbohydrates that are available for longer (more complex carbohydrates) can also be provided during lighter units. However, it should be noted that in a race, the high strain on the cardiovascular system means that there is a reduced ability to absorb more complex carbohydrates. This situation should be practiced again and again in training. Then there will be no surprises in the race if the body simply does not want to digest complex carbohydrates. Here are the most important aspects of nutrition before, during and after exercise:

🥪	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 running session is very important. Choose easily digestible carbohydrates, eg white bread with honey.
🍼	Hydration: 20 to 40 minutes before you start cycling, you should drink 400 to 600 ml of liquid. Again, a carbohydrate-rich, isotonic drink is best.
☕️	30 minutes before the start, a strong coffee can increase your willingness to perform.
🥣	Replenish carbohydrate stores: consume 7-12g of carbohydrates per kg of body weight in the 1-2 days before a competition.

🍼	Regular fluid intake approximately every 15 to 20 minutes in sips.
🧂	Electrolytes: During long 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.
🍞	Carbohydrates: 30g for basic training, 60g for intensive training and 90g for competition intensity training per hour.

On the bike, the maximum carbohydrate intake can be reached with around 120g of carbohydrates per hour. It is important to try out the right product and training with this amount. When taking gel during a race or training, make sure that you also drink enough liquid (even during training!). It is recommended that you take a supply every 20 minutes or so.

🍞	Fast carbohydrate intake: Glycogen storage in the muscles is most effective in the first two hours after the session. A carbohydrate-rich meal (approx. 400-500 kcal, 60-70% carbohydrate content) should be consumed as soon as possible. Carbohydrate:protein ratio of 3:1.
🍳	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.
🍼	Rehydration: Fluid loss should be compensated. Sports drinks or fruit juice spritzers in a ratio of 2:1 or 1:1 are recommended. Be careful with fruit juice spritzers, however. The fructose content is relatively high.
🧂	Electrolyte balance: Using drinks with electrolytes promotes optimal rehydration of the muscles. When using mineral water, make sure it has the right mineral content.

The closer the protein and carbohydrate intake is to the end of a workout or competition/training, the better the effect. The open window effect can be reduced by just taking in protein and the glycogen stores fill up much faster than if they are taken later.

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

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