Best Diet for Biking Enthusiasts

Cycling is the type of sport that requires a lot of endurance and training. If you are also looking to lose some pounds, this could also be the best way for you to shed your extra weight. Cycling is a good work out and it can also help in other aspects of your health.


Assuming that you are really passionate about cycling, it won’t be hard to notice that you are also health conscious when it comes to your diet. There are a lot of cyclists out there who forget that eating healthy is a crucial factor, and it will usually determine your performance when biking.

Which Diet Should You Follow for Biking?

Increasing food intake properly for exercise is essential to get the most out of your workout routine. As we all know, carbohydrate rich foods are normally used to fuel the body.

After consuming carbohydrates, your body will digest these substances and then store them as glycogen in the muscle. In fact, the body is only able to store a moderate amount of carbohydrate, which is why it is always important to stock up to keep the body energized.

Aside from carbohydrates, protein rich food is also very important. Biker’s also need to have a diet that is wide ranged to make sure that they are provided with the sufficient amount of protein to support muscle repair.

Food rich in vitamins and minerals will support cellular growth repair, while polyunsaturated fats reduce muscle damage. Assuming that you have a pretty hectic work out planned for yourself, you can base your food intake on the kind of work out you have planned.

When riding on a normal weekend for 3 -4 hours; a high carbohydrate meal is recommended in the evening before you go on your weekend ride, followed by a high carbohydrate breakfast the next morning.

This kind of diet will be adequate to start your ride, because the glucose levels in your muscles will be fully restored from the previous morning.

The Best Diet For Biking Enthusiasts

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Eat the Right Calories

The first factor you should be happy about is the fact that cycling requires a bigger amount of calories.

Before you drop whatever your doing and order the biggest pizza you could find, always remember that many bikers end up rewarding themselves with way too much junk food.

Keep in mind that you still need to eat healthy no matter the calorie requirements you have listed for yourself.


A good way to evaluate the need for additional calories, is to multiply in miles the distance you have traveled by 40 – 50 calories. Hence, if you’ve been out for a 30-mile ride, you can evaluate the need for calories starting between 1,200-1,500 calories.

If you are a heavy biker, you should be in taking at least 1200, if you are lighter, then you should be taking 1500 since your body requires more energy, than a heavy person. It will be a huge advantage if your have a GPS device.

Having a GPS device, which estimates all the burned calories according to the intensity of the ride, will give you a more accurate suggestion of your calorie intake. Try to take off any excess calories that you have ingested in the last few hours of your trip, before and after your workout.


If your main purpose for cycling is to loose a little weight, then aim to leave a deficit in calories replaced that will reassure some fat loss. Remember to limit yourself to at least 250 calories a day maximum, so that you can retain your energy when riding.

It is also recommended that you avoid calorie cutting when you’re about to undergo high intensity workout or preferably stressed, as this may result in larger amounts of calorie intake.

Remember to Ingest Good Fats

Fats are important, and it is more important to know what kind of fats you should be ingesting, to make sure that you have a healthy body.

If you choose bad fats over good fats such as: omega 9 fats that are monounsaturated tend to affect your performance and weight management.

No matter what kind of fats you do choose to eat, make sure that it is of benefit to you. Good fats are composed of polyunsaturated fats or omega 3’s or omega 6 fats, will be a better pick than the bad ones to maintain your physique during cycling.


There are also additional benefits that can be found in good fats, which include inflammatory reduction in the body. This is great for those with asthma and allergies; this benefit provides a rapid increase in metabolism, which is really good for weight loss.

Another benefit of good fats, Is the fact that it prevents bad cholesterol from entering the body, thus making it very useful in the prevention of heart diseases and ailments.

Make Sure to Drink Lots of Water before a Ride

Drinking a lot of water has its benefits. Which is why it is important to never skip on water during a ride. Water will support better breathing, and energy levels even if you are not out on a bike ride.

If you have experienced feeling dizzy, or light headed after an intense work out, that could usually be a sign that you are already dehydrated and lacking water. It is recommended that you drink at least a total of 1.5 – 2 liters of water a day.


For bikers, the need for water is greater, since they require more energy than most people. Water is needed for them more, because they need to replenish the water that they loose during a bike ride.

To know if you’re dehydrated, you can weigh yourself before you go on your ride and then weigh yourself again after, to see if there is a difference. For each kilo that you have lost, it usually means that you need to replenish that much of water back into your body.

So if a 30-minute ride leaves you 0.4kg lighter, then it means that you just need to drink more water to avoid getting dehydrated.

Final Words

You need a proper diet if you plan to joinraces, bike tours or simply to work out on your bike. This requires a lot of preparation to ensure that you get the power boost that you need to sustain your exercise even for long hours.

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