Cycling is one of the best sports to engage in, and it is beneficial to both the body and the mind.

Cycling helps with cardiovascular fitness, strength building, increased energy levels, and the release of endorphins which contribute to a better mood and mental health. However, sustaining energy levels to cycle for hours and recover after a ride is essential, and it all begins with nutrition. This article will outline what you should eat before and after cycling to maximize performance, energy levels, and recovery.

What to Eat Before Cycling

Before a cycle ride or event, it is essential to eat sufficient carbohydrates and protein to supply the energy required by the body.

Eating carbohydrates provide the energy that the body requires for cycling, while proteins repair and build muscles damaged during exercise. Here are some foods that you can eat before cycling:.

1. Oatmeal with Berries and Nuts

Oatmeal is an excellent source of carbohydrates, and berries provide additional fiber, vitamins, and minerals. Nuts provide protein, healthy fats, and antioxidants which promote heart health.

Consuming oatmeal with berries and nuts as breakfast will provide adequate energy for cycling.

2. Greek Yogurt with Fruit and Nuts

Greek yogurt has twice the protein and fewer carbs than regular yogurt. It is rich in calcium and probiotics, which aid in digestion.

Adding fruit and nuts to your Greek yogurt will provide carbohydrates, protein, and antioxidants that offer energy and prevent muscle damage during cycling.

3. Smoothie with Berries and Greens

Smoothies are a perfect pre-cycling meal because they are quick to prepare and easily digestible.

You can blend berries, greens, almond milk, and bananas to make a smoothie that will provide the needed carbohydrates and proteins for energy and muscle repair.

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What to Eat After Cycling

After a cycling session, the body requires an adequate amount of carbohydrates and protein to replenish glycogen stores, repair damaged muscles, promote muscle growth, and improve recovery time. Here are some foods that you can eat after cycling:.

1. Chocolate Milk

Chocolate milk contains both carbohydrates and proteins necessary for replenishing glycogen stores and repairing damaged muscles. It is easy to digest and helps with rehydration.

Drinking chocolate milk after a cycle event will help in recovery and reduce inflammation.

2. Chicken Stir-Fry with Vegetables and Brown Rice

Chicken stir-fry with vegetables and brown rice provides carbohydrates, proteins, and healthy fats that are essential for muscle repair and growth.

Vegetables, such as broccoli, peppers, and onions, provide vitamins and minerals that support healthy bone and muscle development.

3. Grilled Salmon with Quinoa and Vegetables

Salmon is rich in omega-3 fatty acids, which help in reducing inflammation from exercise. Quinoa contains high-quality protein, iron, and magnesium, which are essential in muscle repair and growth.

Grilled salmon with quinoa and vegetables provides a balance of carbohydrates and protein that are necessary for post-cycle recovery.

Conclusion

Eating adequate and balanced meals before and after cycling is essential in getting the most out of your rides and improving performance.

Consuming a good mix of carbohydrates, protein, and healthy fats will help in maintaining energy levels, repairing and building muscle mass, reducing inflammation, and promoting faster recovery time. Incorporating the above foods into your diet before and after cycling will help you achieve your desired cycling goals and keep you healthy and fit.