What should we pay attention to when replenishing energy during long-distance cycling?


For long-distance riding, replenishing energy is an indispensable part of our journey. How do you choose the food and replenish energy efficiently? In this article, let’s learn what we should pay attention to when preparing to replenish energy for long-distance riding.

Before cycling

1. Don’t eat too much

Replenishing energy in advance does not mean eating too full. During exercise, we need to mobilise blood throughout the body, so the blood supply to the digestive system may be insufficient. If you eat too much, it may cause indigestion, gastrointestinal problems Cramps, and other symptoms. Excessive food will increase the burden on our stomachs. If the riding process is bumpy, it can easily lead to stomach sagging or labour pains


2. Avoid eating foods that are difficult to digest

For example, high-fiber foods are difficult to digest and easy to accumulate in the stomach. It can easily cause bloating or stomach pain.

3. Avoid drinking yogurt and carbonated drinks

Carbonated drinks contain caffeine and a large amount of gas. The large amount of gas can easily make people burp and affect breathing rhythm. Caffeine is diuretic and will accelerate the water loss. Yogurt contains a large number of lactic acid bacteria, which can easily cause gastrointestinal discomfort and diarrhea when stimulated by exercise.


4. Observe the route in advance

Whether or not there is a place to eat along the cycling route, food needs to be prepared for emergencies.
5. Prepare enough water

The most important supply for long-distance riding is water. If there is not enough water, we may be exhausted after a lot of exercise, and even dehydrated and faint.

Drinking water while riding

During cycling

1. Eat regularly and quantitatively

Supplement food and water regularly and quantitatively according to the intensity of riding to prevent energy loss. If you sweat a lot, pay attention to replenishing electrolytes.

2. Eat food with protein and carbohydrates

You can prepare some beef jerky, compressed biscuits, glucose, bananas, etc. You can also prepare some chocolate to relieve muscle fatigue in a short period.

After cycling

1. Replenish protein

Supplementing with protein can effectively relieve muscle fatigue. Be careful not to eat too greasy food.

2. Replenish vitamins

Eat fruits and vegetables to replenish vitamins promptly. You can eat some nuts, carrots, citrus, etc., which can effectively eliminate free radicals produced due to increased oxygen consumption during exercise and eliminate fatigue after exercise.

3. Avoid overeating.

After riding, blood will concentrate in the muscles and respiratory system. The digestive capacity of the gastrointestinal tract is weak. Overeating may easily lead to gastrointestinal diseases.

What will you bring for a long ride? Don’t hesitate. Leave a message. We are looking forward to communicating with you.

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