Ensure you have a healthy diet this summer
If you’re taking part in a cycling challenge this summer, you’ll be starting to think about your training around about now.
Nutrition should be a big part of your training programme, with your plan including foods that give you enough energy to fuel your body, as well as helping it grow and repair. Good Nutrition can help make a difference to your competitive performance.
Eating a healthy, balanced diet will help you maintain a healthy heart and get you fit and ready for your challenge.
Here’s some top tips from the British Heart Foundation to get you pedal ready:
1 – Keep your energy levels up
Carbohydrate foods are the most important source of energy when exercising. The best types to provide you with sustained energy are those which release their energy slowly, such as: wholegrain, breads, cereals, rice, pasta, beans, sweet potatoes, fruit and vegetables.
Three to four hours before a long ride or race, you should choose meals which have good amounts of these slow releasing carbohydrates, some protein and be low in fat. Good examples include: stir fry chicken and noodles, meat or fish pasta with a sauce (not cheese), pita with meat/fish and salad filling , lean meat, chicken or fish with vegetables and sweet potato.
2 – Look after your body
Protein is not used as an energy source for exercise, but it is needed to help repair and grow muscle that is broken down during exercise. The best way to ensure you are getting enough protein for muscle repair and growth is by choosing meals that includes good amounts of carbohydrate, which will be used for energy and a good mix of protein choices. Go for lean cuts of meat and try to have 1 to 2 portions of fish a week. Low fat diary, beans, pulses and lentils are also good choices.
3- Drink plenty of water …
When training for over an hour it will be important to carry fluid with you to drink while you train. Drink before you feel thirsty and little and often is the best way. Recommendations are to drink 5 to 6 sips (150 - 350mls) within the first 15 minutes and to continue this every 15 - 20 minutes throughout your session.
4 – … then drink some more!
You will also need to replenish lost fluids after you exercise. The best strategy to estimate your fluid losses is by weighing yourself before and after training. This will help you understand how much you need to drink during and after training. Aim to have 1 - 1.5 litres of fluid for every kilogram of weight lost.
5 – Refuel after exercising
The 30 minutes after finishing exercise is known as the ‘recovery window’. It’s the ideal time for your body to take nutrients on board which help to repair muscles and replace muscle glycogen stores. The ideal post exercise snack should contain carbohydrate and a little protein such as: A bread roll with meat/chicken filling and a large banana, A large bowl wholegrain cereal or porridge with low fat milk, Homemade milk shake or fruit smoothie , A couple of pieces of fruit plus 250ml low fat milk
The BHF London to Brighton Night Ride takes place on Saturday 13th July. The 60-mile bike ride from city to sea raises funds for vital research to find a cure for heart failure. To register, go to bhf.org.uk/l2bnight
Tagged in Cycling Nutrition Diet Healthy eating Diet tips