Healthy eating principles that are widely known so that you may recite it while sleeping: Eat fruits, vegetables, whole grain cereals. Protein and low in fat, but not too much. And eat sweets and fatty foods to a minimum as it would be less. These principles apply to all people who want to be healthy and prevent disease. But such principles are even more important for athletes. Especially those cyclists indoor However, you will want to let your body get the energy to exercise, which requires a lot of energy. There is no way any better than to eat foods that are loaded with nutrients.
Here are five things you need to know about the fill power appropriate for indoor cycling.
1. Eat something before cycling. If you go to class cyclists morning. You may want to go to class with an empty stomach. But that's what's wrong It's like driving trip through the gas tank empty in this case, blood glucose and glycogen. (Source of carbohydrate accumulation) is low, eat easily digestible food for half an hour before exercise (such as a small banana bread with jam on one sheet. Whole grain cereal or a handful), your body will have the energy to bike hard and exercise more. (Avoid eating a large meal before bicycling. Otherwise, you may feel sluggish or nausea) If you ride in the afternoon or evening. Eat snacks two hours before exercise. This theory Should both protein and carbohydrates (like a banana with peanut butter, or two tablespoons).
2. Caffeine consumption principles. Cycling can be stimulated by caffeine. Research from Australia found that when the participants consumed caffeine 90 minutes before and 30 minutes after the start biking to one hour. They feel that training easier and more fun to eat tea 90 minutes before the start of classes also make sure that you do not have to jump down from the bike to go to the bathroom at school. It is interesting to study from Kent state University found that chewing gum caffeine (300 mg) five minutes prior to the exercise bike makes it better as well.
3. Drink water between biking Getting enough water is essential to your bike. As well as health Generally If you drink water or electrolyte drink enough before, during or after exercise. You may end up wasting a lot of water. The body loses its ability to sweat and body temperature constant. The general rule is that plain water is sufficient. (Better with ORT) If you exercise at least 90 minutes.
4. Add the appropriate energy snacks. Whether you are hungry or not. The addition of glycogen in the muscles and prepare your body for exercise times with protein and carbohydrate, it is a good thing. The right moment, in theory, is within an hour of cycling. Which do not require a large amount. Chocolate milk may be a 12-ounce cup of Greek yogurt small. Or a small handful of walnuts and apple is enough. If you are trying to lose weight Beware of the calories they eat with. It is easy to get into a lot of calories burned from cycling if you eat a lot of snacks.
5. Do not eat three meals a day. If you are a regular cyclist You may want to add energy to your body during the day by eating small meals and snacks every three hours. By eating each protein, carbohydrates and good fats. Then your muscles will nutrients more efficiently. Keeping blood sugar levels stable. And control your appetite.