What to eat on a Long Ride
Fueling for a long bike ride is crucial for sustaining energy and endurance throughout your journey. Remember to listen to your body and adjust your fueling strategy based on factors like ride intensity, duration, and weather conditions.
If you're planning on tackling a big chunk of the rail trail, then fueling your body before, during and after the ride is crucial. Food is fuel, so make sure your engine is fueled correctly to avoid running out of puff.
Every cyclist is different, so it's essential to experiment with different foods and timing to see what works best for you. Pay attention to how your body responds to different foods and adjust your nutrition plan accordingly. Having said that, here are some tips.
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Carbohydrates: Carbs are your body's primary source of energy during exercise. Consume complex carbohydrates like whole grains, fruits, and vegetables, which provide sustained energy. Foods like pasta, rice, oatmeal, and whole grain bread are good choices.
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Proteins: Protein helps repair muscles and keep you feeling full. Include lean proteins like chicken, fish, tofu, beans, and lentils in your meals before and after your ride.
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Hydration: Drink plenty of fluids before, during, and after your ride to stay hydrated. Water is essential, but for longer rides, consider electrolyte drinks to replenish lost salts.
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Pre-Ride Meal: Eat a balanced meal 2-3 hours before your ride. This meal should include a mix of carbohydrates, proteins, and healthy fats. Avoid foods that are high in fat or fiber, as they can cause discomfort during your ride.
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During-Ride Nutrition: Consume easily digestible snacks during your ride to maintain energy levels. Options include energy bars, gels, bananas, or sandwiches made with whole grain bread and a protein source. Aim to consume around 30-60 grams of carbohydrates per hour of riding.
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Post-Ride Recovery: Refuel within 30 minutes after your ride with a combination of carbs and protein to aid muscle recovery. Chocolate milk, a smoothie with fruit and protein powder, or a turkey sandwich are good options.