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Tag Archives: food
Calcium and performance
Calcium, like sodium and potassium, plays a supporting role in muscle contraction. Go for fat free or low fat versions of milk and yogurt, which are both high in calcium. During rides sip a calcium-enriched electrolyte drink such as Luna … Continue reading
Combat seasonal affective disorder
The addition of small doses of carbs (about 25 to 30 grams, or 120 calories worth) will help your brain produce serotonin. Try eating a an English muffin or a bagal with jam, low fat popcorn, pretzels, or even a … Continue reading
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Tagged bike tips, eating, food, nutrition, seasonal affective disorder, serotonin
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Kiwi
Kiwi provides ample amounts cramp-curbing potassium, as well as vitamin C to help repair muscles. It has also been linked cardiovascular health: Researchers says that eating 2 or 3 a day can lower certain risk factors of heart disease.
Drink and eat
Drink and eat something within 45 minutes to an hour after the start of a longer event. If you wait too long, you might become dehydrated or run out of steam early in the event.
High-quality proteins
Proteins, such as eggs and dairy products, offer more muscle-building amino acids than others, and thus are more valuable to cyclists. These proteins are considered “complete” because they contain enough of all the essential amino acids needed to rebuild cells.
Cherries and berries — great anti-inflammatories
One study found that after strenuous exercise, subjects who drank tart cherry juice felt less soreness and just a 4% strength loss the next day (compared with a 22% strength loss with the placebo.)
Dairy makes a good diet better
Milk added to whole grain breakfast cereal, yogurt mixed with fresh fruits and nuts, kefir blended into pancake batter, or Greek-style yogurt stirred into soup. One cup of dairy contains 30 percent of your daily calcium and vitamin D needs, … Continue reading
Hard riding
The harder you ride the more glycogen (carbs) you require. Consider having a bowl of oatmeal, 1 slice of toast with a tablespoon of nut butter, a cup of yogurt and a glass of orange juice. Also, have a gel, … Continue reading
Eat 3 good meals a day
Our bodies have become hardwired to conserve calories when faced with a food shortage. When you skip meals, your body immediately slows your resting metabolic rate. And when you skip meals on a regular basis, your RMR may remain permanently … Continue reading
Salmon belongs on every cyclist’s plate
Its omega-3 fatty acids combat inflammation, and its vitamin D content is said to boost performance.
Veloteers Spoke n Word 