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Alan Garner

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15 Mar 1988
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Published on: 22 Mar 2017 by alang

Nutrition habits for the indoor cyclist?

When you want to exercise, it is already part of your commitment that you should have a diet routine to follow in order to make your exercise routine effective and produce the results that you want. There is balance in everything, and you cannot just rely on one action alone to get to your goal. The most important thing about fitness is diet. Diet does not necessarily mean that you will restrict yourself on everything. It just means that you need to balance your intake especially that you will be exercising beginning your cycling exercise.

There is a lot of information on diet available online that will help you. Some of them are easy, and others are complicated. Most of them are designed for specific purposes such as for weight loss, sports, or for medical-related resolutions. In this article, you will be not be given a diet regimen for indoor cycling, but you will be given a guide on the nutrition habits for you to grow as a cyclist that is stronger and faster.

These nutrition habits will guarantee that you will make the best out of your cycling! These habits are ignored and may be forgotten but then they really are important.

 

1.Carbohydrate is an energy source

You will need a lot of energy when you venture into cycling. Your body will only restore a number of calories needed, and the excess will be stored as fat. These are stored in the muscles.  Though, your carbohydrate intake will depend on how many miles that you will travel in each week. Your lifestyle is also a factor. According to a source, your carbohydrate intake per day will be in a range from 5 to 9 of carbohydrate for each kilogram you weigh. Well, who will be bookish enough to actually count their kilograms? The answer to that is practicality. Sports scientists recommend that you eat “slow-burn” carbohydrates that are fist-sized such as whole grains in each meal. These small servings could already suffice you to release energy for the whole day. After ninety minutes or up to two hours, you already digested a small portion. This will already give you the energy to ride on the bike. Eating whole grains is better compared to sugar intake.

2. Calories in right amount is required

You will be increasing your calorie intake when you will take up cycling. But be sure that you just don’t overindulge in any treat in front of you. Many cyclists would be consuming more calories from unhealthy choices, so try not to follow. Just like carbohydrates, you need to eat the amount required from your traveling in miles. Others have GPS devices that will estimate the calories burned during the exercise. If you are exercising for weight loss then opt to just consume around 250 calories.

3. Eat enough protein.

Protein will support you during cycling because it is known as muscle food. Protein also aids in regulating your immune function and recovery. Protein could strengthen the function of your tissues. Your recovery will not be ideal if there will be more damage in training while you are not fulfilling your needs. 

Increasing protein intake could help you control your appetite. Examples of proteins could be beans, lean meats, fish, and dairy foods that are low fat. Please limit your consumption on red meat because it could be caused by diseases. Eating protein that is hard to digest is not preferable.

With recent research highlighting that protein is also more filling than an equal calorie measure of carbohydrate or fat, increasing your intake just a little can help to keep your appetite under control too.

4. Hydrate

Hydrate as much as you can. There is no other liquid that could suffice.

Here is your nutritional guide. Go and eat healthily!

Love the resource? Read more indoor cycling hacks on https://exercisebikereviewer.com

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