Follow These Steps to Fuel Your Body Before a Cycling Workout
Properly fueling your body before a cycling workout (or any workout, for that matter!) is a must for optimizing your performance and taking care of your body. Eating the right foods at the right times can has so many great benefits, such as improved physical performance, decreased fatigue, faster recovery, increased muscle gain, and better mental clarity! Good vibes all around. A solid pre-workout nutrition routine is not only crucial for achieving your fitness goals but also for protecting your body, and we’re here to help you plan your own!
The Benefits of Paying Attention to Your Pre-Workout Nutrition
When you provide your body with the necessary nutrients before a workout, you set yourself up for success. Here are some of the key benefits:
Improved Physical Performance: According to Mayo Health, proper nutrition ensures that your muscles have enough glycogen, which is the primary fuel source during exercise. This can help you perform at your best, whether you're lifting weights, running, getting a cycling workout in, or participating in any other physical activity.
Decreased Fatigue: Consuming a balanced meal or snack before your workout can help delay the onset of fatigue. This means you can exercise longer and with more intensity, pushing your limits and making the most out of your workout.
Faster Recovery: Fueling your body before activity helps to kickstart the recovery process. The right nutrients can reduce muscle damage and soreness, allowing you to recover more quickly and be ready for your next workout sooner.
More Muscle Gain: If you’re weight-lifting or strength training, consuming a small amount of protein before your workout will help with muscle building.
Better Mental Clarity: Adequate nutrition supports brain function, which can enhance focus, reaction time, and overall mental clarity during your workout. This is particularly important for activities that require coordination and precision.
Tips from Taylor
At High Ride, we’re big on making sure our riders have all they need to reach their fitness goals. That’s why we partnered with registered dietician, Taylor Wesely, and her company Radiate Nutrition. Here are a few tips Taylor has for revamping your pre-workout nutrition routine!
Eat 1-4 Hours Before Activity
Look, you’ve GOT to time your meals. In fact, Taylor recommends eating anywhere between 1 to 4 hours before exercising. This window allows your body to digest and absorb the nutrients, providing a steady stream of energy. Your meal should include a balance of carbohydrates and protein.
Examples of Pre-Workout Meals:
Breakfast: Eggs, fruit, and avocado.
Snacks: A protein bar, a yogurt parfait with fruit, peanut butter with a banana, or crackers with cheese and fruit.
Try Easily Digestible Carbohydrates Right Before Your Workout
Carbohydrates are your friend; dispel any preconceived beliefs (caused by low-carb fad diets) that have caused you to think otherwise. According to the Mayo Clinic, about 45-65% of your total daily calories should come from carbohydrates—especially if you exercise. They are directly responsible for giving your body the energy it needs to flourish during your cycling workout and beyond.
Simple carbohydrates, in particular, can be especially helpful if you find yourself with less than an hour before your workout. Let us explain – simple carbs are sugars that get broken down quickly in the body, which quickly sends glucose into the bloodstream, according to the Cleveland Clinic. The National Academy of Sports medicine reports that these kinds of foods can come in handy when you need a rapid spike in energy.
Examples of Easily Digestible Carbohydrates:
Toast
Crackers
Banana
Sports drinks
These options are light on your stomach but rich in the carbohydrates needed to fuel your activity.
Hydrate, Hydrate, Hydrate
Hydration is another important pre-workout step. Water and electrolytes are essential for maintaining fluid balance, regulating body temperature, and supporting muscle function. Although, please keep in mind that it’s important to hydrate throughout the day–not just before your workout.
Want Personalized Pre-Workout Nutrition Advice for Your Next Cycling Workout?
Consult with our very own registered dietitian, Taylor Wesely, and her company, Radiate Nutrition using the button below.
