Worst Enemy Bars are too heavy to eat immediately before a ride, says Bonci. They're also a poor everyday snack choice top out at 350 calories and are high in sugar and low in fiber.
lost energy stores. For your postride meal, pizza delivers all the macronutrients you need fat and protein, says Bonci.
Use Wisely The caffeine and sugar give you a boost, but the downside is that its relatively transient, says Bonci. If you feel yourself dragging prior to a ride, drink one can 30 to 60 minutes before you start. As for staving off Air Max 90 Hyperfuse Usa a midride bonk? Though the traditional method among cyclists is to shotgun a can at the convenience store, it's better to sip slowly.
Best Friend Bars are formulated to digest easily during exercise and provide a steady stream of carbs (you want about 30 grams per hour). For rides lasting 3 or more hours, energy bars can stabilize levels of glycogen, your main fuel source.
Worst Enemy Slather a bagel with cream cheese and you create a fast burning breakfast that will leave you crashed. Worse, the only rolling you have planned for the day is in your office chair.
Cycling Nutrition Tips
Use Wisely Choose a low fiber bar (2 grams is plenty) with more carbs than protein (about 40 grams of carbohydrates and no more than 15 grams of protein) and cut it into quarters, says Bonci. Put the pieces into a ziplock bag and, starting with hour 2 and every hour after that, eat one piece and wash it down with some sports drink.
Best Friend Immediately after a ride, when muscles are most ready to absorb missing nutrients, low fat chocolate milk provides plenty of carbs (nearly twice as Nike Air Max 90 Ultra Moire Iridescent
Worst Enemy It's too dense to pile into your belly right before a ride. Also, think before you sabotage a pie with pepperoni, sausage or excessive amounts of cheese, says Bonci.
much as white milk) to replenish glycogen stores and protein to repair muscles, says Bonci.
Use Wisely Preride, give yourself 2 hours to digest it. Opt for whole wheat crust topped with a little olive oil, fresh basil, garlic, spinach, grilled chicken and a scattering of mozzarella. To replenish your energy stores postride, when your body is most responsive, eat within an hour and stick with the same healthy toppings.
Worst Enemy Avoid at pretty much any other time. The soft drink is loaded with sugar (high fructose corn syrup), has zero electrolytes and packs 140 empty calories per 12 ounce serving.
can be too much for your digestive system to handle and can cause stomach distress. As a daily treat, the calories add up quickly.
Use Wisely You get calcium, vitamin D, potassium, magnesium and B vitamins all essential for reloading your energy and antioxidants to knock out the damaging free radicals your body produced during exercise. Sip 12 ounces within 20 minutes of finishing your ride, when muscles are most ready to absorb missing nutrients.
Best Friend Choose the right toppings and you can create the perfect combination of preride fuel. It's a fast meal that has everything you need for a challenging ride, says Bonci. Plus, its portability makes it an easy grab and go on rushed mornings.
Leslie Bonci, RD, director of sports nutrition at the University of Pittsburgh Medical Center, points out that what you choose to eat and when you choose to eat it should depend on your metabolism, digestion capabilities and activity level du jour. So while a midride Coca Cola can boost energy and stave off the dreaded bonk, its effects are quite the opposite on a Sunday sofa surf cyclist or not. In that vein, we examined five foods that have a place in your diet if you know how to use them wisely.
Worst Enemy As a pre or midride thirst quencher, it Nike Air Max 90 Ultra Flyknit
AS CYCLISTS we're pretty picky about what we put into our bodies. But while it's easy to differentiate good (veggies) from bad (pork rinds), it's not so easy to discern how a food can be your best friend one day and your worst enemy the next.
Use Wisely Over the years, bagels have grown in size, from about 3 inches in diameter (187 calories) to about 4 (354 calories). Look for the smaller size and swap the cream cheese for peanut butter and sliced banana. Now you're getting healthy fat and protein from the peanut butter, plus extra carbs from the banana, says Bonci.
Best Friend Done right with vegetable, fruit and lean meat toppings, pizza can be nutritious and replace Nike Air Max 90 Br Print
Best Friend This classic works to avert an oncoming bonk and can also give you a kick before a short ride. Bonus: You've squeezed your last gel and are desperate for a jolt. Coke is available at just about every gas station along any ride route.
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