#cyclistdiet

[seoncyclopedia-blog]

What is the Importance of Macro-nutrients in a Cyclist's Diet

It is well known that cycling is a sport where weight is measured in ounces. Even a change of a few ounces in weight can make a big difference to the outcome of a competition. Since macro nutrients are the big players in weight gain and weight loss, how you manage them in your diet plays a big role in your cycling performance.

What are Macro Nutrients?

Macro nutrients refer to the 3 main components of your diet. These are carbohydrates, proteins, and fat. The term ‘macro’ indicates that these nutrients are required in larger quantities compared to micro nutrients and play an integral role as the best sources of nutrition for cyclists. The classification of food as carbohydrate, protein or fat in a specific diet depends on the percentage of the macro nutrient present in it.

Importance of Macro-Nutrients

A study published by the National Center for Biotechnology Information in 1998 shows the positive effect on cyclists’ performance when macro nutrients are taken in the right amount and at the right time. This study reveals that high intake of carbohydrate along with an increased intake of proteins has proved to be the best feeding pattern of professional cyclists.

Role of Carbohydrates

Carbohydrates are the source of fast energy for cyclists. Cells can quickly convert stored glucose and glycogen into high energy levels. Each gram of carbs converts into 4 calories of energy. However, you should know how to manage this macro-nutrient intake based on the following tips:

· Your glycogen stores will get depleted after 30 minutes of high-intensity training or 2–3 hours of low-intensity training

· On long rides, take 30 to 60g of carbs per hour after first 90 minutes to maintain your energy levels

· Cyclists engage mostly in endurance training. This range from 2 to 5 hours of intense training every day. You should take 2 to 2.7g of carbohydrates per pound of body weight per day.

· The best sources of carbohydrates are cereals, fruits, whole grains, beans, potatoes, and starchy vegetables.

Role of Proteins

Protein is a different type of macro-nutrient that acts as a building block. However, your body is going to use it for making glucose when you engage in longer training sessions, especially longer than 2 hours. As a cyclist, you will engage in endurance training. This requires you to take at least 1g of protein per pound of body weight per day. It is also recommended to take 25 to 30g of the macro-nutrient within the first 30 minutes of training or post competition. The best sources of protein are eggs, seafood, fish, poultry, meat, lentils, nuts and dairy products.

Role of Fats

This macro nutrient supplies even larger amount of energy — 9 calories per gram, compared to carbohydrates. Everyone including lean athletes have enough fats to provide energy for hours. As a cyclist, it is important to have enough fat stores because it is the preferred source of energy for exercises that last longer.

As an endurance athlete, you should focus on getting around 30% of your daily calorie intake from this macro nutrient. In fact, nutritionists recommended that your daily fat needs should not change based on your training volume or intensity. It should be consistent. However, it is important that your fat should be sourced from good quality sources of fat such as nuts, fatty fish, olive oil, avocados and seeds.

[solutionxfitness]

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