Cycling is a very physical exercise. Once the dietary supplement is not timely and unscientific, it is likely to lead to physical exhaustion and insufficient energy, which will affect the efficiency of riding. Therefore, in order to avoid being ruthlessly exploded by the little friends, in addition to hard training, correct and sufficient dietary energy supply is also essential.

Before riding:
Carbohydrates are the most important source of energy in cycling, so when you start riding, plenty of carbohydrate reserves can make you perform better. One night before departure, sleep for two hours to eat a bowl of cereals, while not drinking too much alcohol, soda and water. The next morning, start your sunny day with a good breakfast. Choose from pure oatmeal, milk, soy milk or rice and noodles. They are rich in carbohydrates, protein and fat and can be used for your day. The activity laid a solid foundation. Adequate moisture can not be ignored, it is generally recommended to add 500 ml of water before the start of cycling.

At the same time, care should be taken to avoid eating high-fiber foods such as whole-grain bread, high-fiber biscuits, and high-fiber beverages. Because they take a long time to digest, it may make you uncomfortable during exercise.

On the road:
During the ride, you will lose a lot of carbohydrates, fat and sugar. So in your cycling pocket, you can bring some bananas, energy gel or candy. But remember, don't blindly abuse energy gel. The original design of energy gel is mainly used in the last few kilometers of the road race to prepare energy for the drivers. If blindly abused, it will probably burden your body. .

The timing of carbohydrate supplementation should also be appropriate. It is generally recommended to add a 30-gram compressed biscuit every 45 to 60 minutes. Bananas are also acceptable. In the same way, these supplements can't be greedy, because in high-intensity exercise, your stomach can't digest these extra foods, and gluttony can cause nausea or stomach pain. Occasionally eating a little candy or a snack can also help you add sugar.

In addition, we also recommend that the riders prepare two riding kettles, one for water, one for electrolytes (or direct sports drinks), and the two to drink together to supplement the electrolyte and water lost by the body.

After riding:

Exhausted riding causes loss to your muscles, and adequate glycogen supplementation can help muscles recover faster. After a leisurely ride, take a ride on the three or five riders, drink a glass of juice, and eat some sweet bean curd. These sugars can be converted into the glycogen required by your body within 20 minutes. In the subsequent recovery meal, you must add protein and carbohydrates to repair the body and restore physical fitness. It is recommended to consume a large amount of vegetables. The fiber in vegetables can promote gastrointestinal motility and maintain the health of the stomach. In addition, fresh low-fat meat is also indispensable, so that you can get comprehensive nutrition.

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