Before, during and after riding – pay attention to what you eat

Nutrition plays an important role in your riding performance.

It affects your output during training and your recovery after training.

Food is very important for professional drivers, so every professional team will hire chefs to carefully design every meal for drivers, so as to achieve reasonable energy intake and nutritional intake.

Hannah grant, the author of the catering Manual of the grand tour and the former chef of the jingkov Shengbao bank team, said: “When you burn 4000-6000 calories a day, you will easily indulge yourself to eat and drink at will.

But for professional drivers, they must eat according to the plan 24 hours a day and can’t mess around.

In the long run, your physical performance depends on your diet, whether you eat McDonald’s or fresh fruits, vegetables and meat.” So, what should we pay attention to before, during and after riding? Before riding: start your sunny day with a perfect breakfast.

If you plan to ride in the morning, breakfast will be your sufficient energy source.

In the morning, it may be more than 12 hours since your last meal.

During this long night, your body consumes a lot of energy to repair your muscles and supply glucose to your brain, so a good breakfast is very important.

In addition, people who eat breakfast eat fewer calories during the day, so they are more likely to maintain a more balanced weight.

A good breakfast should include slow-release carbohydrates, high-quality protein, vegetables and fruits.

Some good choices: use milk or soybean milk with bananas and mixed nuts; Pure grain porridge with a tomato; A smoothie made of bananas, nuts, butter, milk and oats.

Riding: if you ride for more than an hour, you will need to supplement additional carbohydrates.

The easiest way is to drink sports drinks, energy bars and gels.

However, natural foods can try high carbs such as bananas and dried fruits.

You can supplement about 60g of carbohydrates per hour.

Don’t be greedy, because your stomach is difficult to digest these excess foods during high-intensity exercise, which will lead to nausea or stomach pain.

After riding: after a day’s riding, your muscles suffer a certain degree of loss.

At this time, you need to inject enough protein and carbohydrates into your body to repair your body and restore your physical fitness.

In your recovery meal, it is recommended to eat a large number of vegetables and fresh low-fat meat to ensure that you can obtain comprehensive nutrition, and the fiber in vegetables can promote gastrointestinal peristalsis and maintain gastrointestinal health, so that you will not waste time because of upset stomach…