If you’ve recently started training for a race or increased your daily mileage, your appetite may become bigger than before.
Hunger may strike in the middle of the night, in the morning, or a few hours after dinner – it will always knock at the door when you don’t expect it.
Our goal is to eat enough food for training without gaining weight: eat in moderation at the right time for your ride.
All the increased training will make your body need more energy, and they will make you feel it through hunger.
However, many riders struggle with the problem of how much to eat.
Do you need to increase the number of meals or maintain three meals a day? Here will tell you how to eat some dry food, so that you won’t be confused when your stomach is growling.
These suggestions mainly include the following five points: 1 Eat immediately after training eat 10-20g protein and 20-50g carbohydrate as soon as possible after training.
This is the most direct and important step to ensure your nutritional intake, which can help you recover, supplement energy and finally adapt to the training program.
Studies have shown that if you eat immediately after training, you are less likely to overeat on the day.
If you train two or more times a day, it is best to replenish your food quickly after the second training.
According to different training intensity, the range of nutrition intake is very large.
The more intense the training, the more nutrition you need.
In terms of actual food, a piece of bread contains 12 grams of carbohydrates and an egg contains 6G of protein.
eating before training if you have eaten a meal within 3 hours before training, you do not need to eat again before starting.
If the eating time is more than 3 hours from the start of training, supplement some simple carbohydrate snacks within 1 hour before the start of training.
It is necessary to reserve enough energy before high-intensity training such as interval training.
This method can ensure that you start training at your best, and it can also prevent you from eating too much before training.
the proportion shall be appropriate.
It is better to eat energy food, health food and functional food in the ratio of 1:1:1.
Choose the right food for three meals so that you can get enough nutrition.
Energy foods are carbohydrates like brown rice that slowly release energy.
Healthy food refers to fruits, vegetables and salads, while functional food refers to protein food, such as meat, eggs and fish.
All three of these foods contain fat, so make sure your food contains the right amount of oil, fish, or nuts.
You may be surprised that chocolate is also good for training and can satisfy your desire for sweets.
Eating during cycling requires 60 grams of carbohydrates per hour during long-distance cycling in order to help the body recover when cycling.
There are no strict requirements on how to get carbohydrates in training – you can supplement them with drinks, energy gels or sandwiches.
2-3 energy gels are enough to supplement 60g carbohydrates, depending on their size.
extension: your overall diet your overall diet is recommended to be carried out at this ratio: carbohydrate 5-8g/kg body weight; Protein 1.5-2g/kg body weight; Beneficial fat 1-2g/.
If you follow the 1-4 suggestions, you probably eat at this amount.
Research has shown that this can support training, speed recovery, and make you ride faster.
Summarize that you should listen to your body – it’s smarter than you think.
If you are hungry, there may be a reason.
Think about what nutrients you lack.
If you have a special appetite for a certain kind of food, what is your body suggesting to you? Listen to its needs and you will find the answer<.