Recommended Nutrition For Cyclists


It is important for cyclists to stay in top condition so that they can perform at their peak whenever they are training or in a race. Moreover superior cycling performance comes from good training, which does not only involve only physical training, but also a good diet.

In order to build good stamina and to have lots of energy, a cyclist will need a good balanced fuel plan. It should include a steadiness of carbohydrates, proteins, fat, vitamins and minerals, also a good intake of fluids.


A good intake of carbohydrates is important not only to build muscles but also used for fuel during intense workouts and races. Moreover, carbohydrates are the main source of your fuel that you will be burning up during extended exercises.

Depending on what kind of training you have daily, your intake of carbohydrates will vary. Main sources are rice, pasta, potatoes, cereals and even energy bars. However, do not go overboard with carbohydrate intake.


In order to have good muscle development, it is vital that you have regular intake of proteins, as it will provide the necessary building blocks to build up a good muscle core. There are many source for protein intake, and many food types are rich in them.

Good sources for protein are fish, chicken, beef and certain types of yogurt. On the other hand, you will have to be careful how much protein you take into your body, as too much and some of it will not be processed and will be transformed into fat.

Sport Addition

Sometimes it will happen that cyclists are unable to have a proper diet at all times, and when that happens, it is time to use certain types of supplements in order to make up for the lack of intake of certain necessary nutrients.

Moreover supplements are great because they provide necessary nutrients that cannot be consumed otherwise. Also, supplements include vitamins, minerals, fats, acids and other substances that are required for a balanced diet. This is great for pro cyclists who need that extra boost of energy and nutrients.


Although it may sound weird, but you need fats in order to have enough energy during hard exercises. Moreover, fat also helps you to use some vitamins and antioxidants which help your immune system. Also, it helps the moving of substances in and out of cells, as well as keeping your brain healthy.

Vitamins and Minerals

Vitamins and minerals are not meant to give you excess energy, but instead they help your body unlock energies stored in food that your body can use for fuel. Unfortunately, there are a low number of vitamins and minerals that your body can produce from food, and you will need a lot of vitamin and mineral supplements in order to make up for it.

By a regular intake of supplements, you will make sure that you will be able to give your all when it comes to a hard training or a race.

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