Whether you are a professional cyclist or an amateur who loves to ride on the weekend, nutrition plays a fundamental role in improving your performance and endurance. Eating right gives your body the energy it needs to tackle long rides, intense workouts and challenging climbs.

What to eat before a ride:

• The pre-race meal: About 3-4 hours after your ride, eat a meal rich in complex carbohydrates and lean protein. Choose between:
  • Pasta or rice with vegetables and chicken or fish.
  • A wholemeal sandwich with tomato, mozzarella and ham.
  • Oat flakes with yogurt and dried fruit.
• The pre-departure snack: About 30 minutes before departure, opt for a light and digestible snack based on:
  • A fresh fruit, such as a banana or an apple.
  • An energy bar made from cereals and fruit.
  • A toast with honey or jam.

What to eat during a ride:

• Hydration: Drinking water regularly is essential to avoid dehydration and keep your body in balance. Drink about 500 ml of water every hour, even if you don't feel thirsty.
• Energy integration: During long or intense rides, it is important to consume calories to maintain your energy level. Opt for:
  • Carbohydrate-based energy bars or gels.
  • Dried and dehydrated fruit, such as almonds or raisins.
  • Wholemeal crackers or breadsticks.

What to eat after a ride:

• The recovery: After exertion, your body needs to recover lost energy. Consume a meal rich in proteins and complex carbohydrates to promote muscle regeneration. Choose between:
  • A dish of pasta or rice with vegetables and meat or fish.
  • A chicken or tuna salad with wholemeal bread.
  • A hamburger or pizza with vegetables.

Food tips for cyclists:

• Eat regular, balanced meals throughout the day.
• Choose fresh, seasonal foods.
• Limit the consumption of fatty, fried and sugary foods.
• Listen to your body and don't overdo the portions.
• Consult a nutritionist for a personalized diet.

With correct nutrition and adequate training, you will be able to improve your cycling performance and achieve your sporting goals.

PS DON'T EAT A PIZZA WHILE RIDING YOUR BIKE!