Introduction
Nutrition is a cyclist's fuel. An ill-suited diet can ruin an otherwise well-prepared ride. Here's a practical guide to optimizing your nutrition before, during, and after your effort.
Before the effort: stocking up reserves
The goal is to start with full glycogen stores and a comfortable stomach.
- The day before: meal rich in complex carbohydrates (pasta, rice, wholemeal bread), moderate protein, low in fats and fiber.
- 3 hours before: energetic breakfast (oat flakes, banana, sandwich bread, jam). Avoid fatty or high-fiber foods.
- 30 minutes before: a banana or a gel if the ride is long or intense.
During the effort: maintaining energy
Beyond 60-90 minutes of effort, carbohydrate intake becomes essential.
- Goal: 60 to 90g of carbohydrates per hour (depending on intensity and individual tolerance).
- Sources: energy gels, bars, dates, bananas, isotonic drinks.
- Hydration: 500 to 750 ml of water per hour, more in hot weather. Add electrolytes for rides longer than 2 hours.
- Timing: eat every 20-30 minutes, don't wait until you're hungry.
After the effort: effective recovery
The recovery window (30 to 60 minutes post-effort) is crucial for replenishing reserves and repairing muscles.
- Carbohydrates: 1 to 1.2g per kg of body weight to replenish glycogen.
- Proteins: 20 to 30g for muscle repair (Greek yogurt, eggs, protein shake).
- Hydration: drink 150% of the weight lost in water (weigh yourself before/after to estimate).
Common mistakes
- Starting a long ride on an empty stomach
- Waiting until you're hungry to eat
- Neglecting hydration in cool weather
- Testing new foods on race day
Conclusion
Cycling nutrition isn't complicated, but it requires rigor and practice. Test your strategies during training, adapt according to your feelings, and make nutrition an asset, not a constraint.