{"id":7285,"date":"2023-09-09T01:54:11","date_gmt":"2023-09-08T18:54:11","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=7285"},"modified":"2023-09-09T01:54:11","modified_gmt":"2023-09-08T18:54:11","slug":"nutrition-for-cycling-tips-for-weight-loss-and-energy","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=7285","title":{"rendered":"Nutrition for Cycling: Tips for Weight Loss and Energy"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div itemprop=\"articleBody\">\n<p>Whether you opt for the <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/indoor-vs-outdoor-cycling\" target=\"_blank\" rel=\"noopener\">open road or a stationary bike<\/a>, it\u2019s easy to fall in love with cycling. The sport offers a\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/stationary-bike-benefits\" target=\"_blank\" rel=\"noopener\">myriad of benefits<\/a> \u2014 from improved endurance to <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/8-mental-benefits-of-cycling\" target=\"_blank\" rel=\"noopener\">mood-boosting endorphins<\/a> \u2014 that are only amplified by a healthy cycling diet.<\/p>\n<p>Nutrition for cycling isn\u2019t unlike most other healthy, balanced diets. It\u2019s based on nutrient-rich whole foods that provide your body with energy.<\/p>\n<p>But there are some nuances to a cycling diet \u2014 both before and after a ride \u2014 that concern <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/meal-timing-facts\" target=\"_blank\" rel=\"noopener\">meal timing<\/a>, portion sizes, and types of foods. We asked a few experts to weigh in with their thoughts and recommendations.<\/p>\n<h2>How Should Cyclists Fuel for a Ride?<\/h2>\n<p><a href=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2023\/08\/11143024\/cycling-diet-600-biker.png\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-163782\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2023\/08\/11143024\/cycling-diet-600-biker.png\" alt=\"Woman Geared up on Bike | Cycling Diet\" width=\"600\" height=\"400\"\/><\/a><\/p>\n<p>Nutrition for cycling is as much about <em>when\u00a0<\/em>you eat as\u00a0<em>what\u00a0<\/em>you eat. <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/how-long-should-i-bike-for-a-good-workout\" target=\"_blank\" rel=\"noopener\">How long you\u2019re in the saddle<\/a> is also important.<\/p>\n<p>Hopping on the bike for an hour? No need to worry about <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/what-to-eat-before-a-workout\" target=\"_blank\" rel=\"noopener\">pre-workout fueling<\/a>. But, if you plan to pedal for longer, food needs to be part of your strategy, says <a href=\"https:\/\/www.foodwellstrategies.com\/\" target=\"_blank\" rel=\"noopener\">Stacey Krawczyk, M.S., R.D.<\/a>, president of FoodWell Strategies.<\/p>\n<p>\u201cIf your exercise is going to be longer than 60 minutes, you should eat a small meal a few hours beforehand,\u201d she says.<\/p>\n<p>If you don\u2019t have long before your ride, opt for a <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/what-to-eat-before-a-workout\" target=\"_blank\" rel=\"noopener\">small snack<\/a>. Ingesting too much food too close to your workout could leave you feeling sluggish or queasy.<\/p>\n<p>Krawczyk explains that\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/how-carbs-can-help-you-get-the-most-out-of-your-workout\" target=\"_blank\" rel=\"noopener\">carbohydrates<\/a> play a \u201ccrucial\u201d role in a cycling diet.<\/p>\n<p>\u201cActive individuals (who exercise at this extreme level) should eat 50 to 65 percent of their total daily calorie intake as carbohydrates,\u201d she says, so look to <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/simple-carbohydrates-complex-carbohydrates\" target=\"_blank\" rel=\"noopener\">healthy, easy-to-digest carbs<\/a> for pre-ride snacks and meals.<\/p>\n<p>Some pre-workout ideas include:<\/p>\n<ul>\n<li>Oatmeal and fruit<\/li>\n<li>Cereal with milk<\/li>\n<li>Bananas<\/li>\n<li>Sweet potatoes<\/li>\n<li>Bagels<\/li>\n<\/ul>\n<p>What you drink is also a critical component of a healthy cycling diet. \u201cAlways remember to consider hydration and <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/do-you-need-to-replace-electrolytes-during-exercise\" target=\"_blank\" rel=\"noopener\">electrolyte<\/a> status!\u201d says <a href=\"https:\/\/laurensambataro.com\/\" target=\"_blank\" rel=\"noopener\">Lauren Sambataro, FDN-P, CHEK, IFHC.<\/a><\/p>\n<p>\u201cIf you\u2019re exercising for a prolonged period of time, or you tend to sweat a lot, pre-loading with an\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/should-you-electrolyte-load-before-exercise\" target=\"_blank\" rel=\"noopener\">electrolyte source<\/a> including sodium and potassium can be extremely helpful for <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/how-dehydration-can-impact-your-performance\" target=\"_blank\" rel=\"noopener\">preventing cramps and fatigue<\/a>,\u201d she explains.<\/p>\n<h2>Can You Lose Weight by Cycling?<\/h2>\n<p>Like any form of regular physical activity, riding a bike may help you <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/cycling-for-weight-loss\" target=\"_blank\" rel=\"noopener\">nudge the numbers<\/a> on the scale.<\/p>\n<p>\u201cAs a general rule of thumb, creating an <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/calorie-deficit\" target=\"_blank\" rel=\"noopener\">energy deficit<\/a> (more calories out than in) could potentially encourage weight loss,\u201d says Sambataro.<\/p>\n<p>And because cycling is <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/low-impact-workout\" target=\"_blank\" rel=\"noopener\">low-impact<\/a> and can typically be tolerated for an extended period of time, Sambataro explains, it\u2019s a great option for individuals interested in losing weight.<\/p>\n<p>One\u00a0<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28993707\/\" target=\"_blank\" rel=\"noopener\">study<\/a> published in the <em>International Journal of Obesity<\/em>\u00a0found that previously inactive, overweight adults who began biking to and from work lost just as much weight as participants who performed daily \u201cleisure time\u201d exercise.<\/p>\n<p>However, Sambataro cautions that weight loss is a complicated equation, and exercise is just one variable.<\/p>\n<p>In addition to your\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/cycling-workouts\" target=\"_blank\" rel=\"noopener\">workouts<\/a> and diet, factors like genetics, hormones, <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/how-to-get-more-sleep\" target=\"_blank\" rel=\"noopener\">sleep<\/a>, and stress also play an important role in weight management.<\/p>\n<h2>What Should Cyclists Eat to Lose Weight?<\/h2>\n<p><a href=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2023\/08\/11143706\/Cycling-Diet-600-Food.jpg\"><img decoding=\"async\" loading=\"lazy\" class=\"alignnone wp-image-163784\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2023\/08\/11143706\/Cycling-Diet-600-Food.jpg\" alt=\"Man Prepares Meal | Cycling Diet\" width=\"600\" height=\"400\"\/><\/a><\/p>\n<p>A healthy cycling diet isn\u2019t about excessive restriction, says <a href=\"https:\/\/www.trainingpeaks.com\/coach\/seacat#bio\" target=\"_blank\" rel=\"noopener\">Garret Seacat, C.S.C.S.<\/a>, head coach of Absolute Endurance.<\/p>\n<p>\u201cTrying to cut back [on calories] while exercising can lead to decreased performance during your training, and you can even see worse results as you begin to deny your body the proper fuel it needs over time,\u201d he says.<\/p>\n<p>However, many cyclists run into the opposite problem.<\/p>\n<p>\u201cAthletes make the mistake of finishing a large ride (4 to 6+ hours), burning up to 4,000 calories, then gorging themselves at a restaurant afterward and replacing all the calories (and then some) by accident,\u201d he says.<\/p>\n<p>Even if you\u2019re not spending half of your day on a bike, the same principle applies: If you <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/what-is-cico\" target=\"_blank\" rel=\"noopener\">eat more calories than you burn<\/a>, you\u2019ll likely gain weight, not lose it.<\/p>\n<p>\u201cIf your goal is weight loss and you are putting in big mileage, on those days, you should have a\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/is-protein-powder-good-for-you\" target=\"_blank\" rel=\"noopener\" data-oflink=\"icid\">protein shake<\/a>\u00a0ready to go afterward,\u201d recommends Seacat.<\/p>\n<p>A protein shake will not only take the edge off your hunger and prevent you from overeating, it will also aid muscle repair and overall <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/ultimate-recovery-guide\" target=\"_blank\" rel=\"noopener\">recovery<\/a>.<\/p>\n<p>Nutrition for cycling should be made up of as many real, whole foods as possible, including:<\/p>\n<ul>\n<li><a href=\"https:\/\/www.beachbodyondemand.com\/blog\/why-whole-grains-can-help-you-live-longer\" target=\"_blank\" rel=\"noopener\">Whole grains<\/a>: brown or wild rice, quinoa, barley, oats, amaranth, corn, farro<\/li>\n<li>Fruits: bananas, berries, pears, oranges, dates, apples, peaches<\/li>\n<li><a href=\"https:\/\/www.beachbodyondemand.com\/blog\/healthiest-beans\" target=\"_blank\" rel=\"noopener\">Beans\/legumes<\/a>: chickpeas, white\/black\/kidney\/pinto beans, lentils, soybeans, split peas<\/li>\n<li><a href=\"https:\/\/www.beachbodyondemand.com\/blog\/lean-protein-foods\" target=\"_blank\" rel=\"noopener\">Lean meats<\/a>: skinless chicken breast, white fish, pork loin, lean beef, tuna<\/li>\n<li>Vegetables: leafy greens, beets, broccoli, cauliflower, sweet potato, carrots<\/li>\n<li><a href=\"https:\/\/www.beachbodyondemand.com\/blog\/are-you-eating-enough-healthy-fats\" target=\"_blank\" rel=\"noopener\">Healthy fats<\/a>: avocado, olive oil, nuts, seeds, Greek yogurt, whole eggs, dark chocolate<\/li>\n<\/ul>\n<h2>What Is the Best Food to Eat After Cycling?<\/h2>\n<p><a href=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2023\/08\/11143030\/cycling-diet-600-fruit.png\"><img decoding=\"async\" loading=\"lazy\" class=\"alignnone size-full wp-image-163783\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2023\/08\/11143030\/cycling-diet-600-fruit.png\" alt=\"Fit Woman Eats Bowl of Fruit | Cycling Diet\" width=\"600\" height=\"400\"\/><\/a><\/p>\n<p>\u201cEating after a ride is important because it replaces your\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/how-to-avoid-bonking-running-biking\" target=\"_blank\" rel=\"noopener\">muscles\u2019 glycogen (sugar) stores<\/a>,\u201d says Krawczyk.<\/p>\n<p>Seacat recommends refueling with a protein shake or a snack that provides protein for muscle protein synthesis and carbohydrates to replenish those glycogen stores.<\/p>\n<p>Some examples of post-cycling snacks include:<\/p>\n<ul>\n<li>Banana with nut butter<\/li>\n<li>Eggs and avocado on toast<\/li>\n<li>Tuna salad sandwich<\/li>\n<li>Pita and hummus<\/li>\n<li>Greek yogurt with berries<\/li>\n<\/ul>\n<p>While the consensus among most fitness professionals is that you should consume a meal or snack within 30 minutes of exercise,\u00a0<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/9044226\/\" target=\"_blank\" rel=\"noopener\">a small study<\/a>\u00a0indicates that the window for replenishing glycogen stores is much larger.<\/p>\n<p>So, eat when you\u2019re hungry. Just be sure to make healthy choices.<\/p>\n<\/p><\/div>\n<div data-type=\"_mgwidget\" data-widget-id=\"1675549\">\r\n<\/div>\r\n<script>(function(w,q){w[q]=w[q]||[];w[q].push([\"_mgc.load\"])})(window,\"_mgq\");\r\n<\/script>\r\n\n","protected":false},"excerpt":{"rendered":"<p>Whether you opt for the open road or a stationary bike, it\u2019s easy to fall in love with cycling. The sport offers a\u00a0myriad of benefits \u2014 from improved endurance to mood-boosting endorphins \u2014 that are only amplified by a healthy cycling diet. Nutrition for cycling isn\u2019t unlike most other healthy, balanced diets. It\u2019s based on &hellip;<\/p>\n","protected":false},"author":3,"featured_media":7286,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[],"class_list":["post-7285","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-lifestyle"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/7285","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=7285"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/7285\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/media\/7286"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=7285"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=7285"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=7285"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}