5 Nutrition Tips For Cyclists | Eat Better & Ride Faster With GCN

Want some quick pointers to
get your nutrition on track? Coming up are our top nutrition tips. (upbeat music) In this video you’ll see I’m using products from
products form Enervit, and that’s because they
are our nutrition partner. But there are of course
other products available. (tribal music) Hydration, hydration is crucial to maintaining endurance performance. A drop of just 2% body
weight from sweat loss, which is one and a half kilos, if you weigh 75 kg, will
decrease your endurance capacity. Double that and a bit, to 5%, and you are looking at
a whopping reduction in performance of around 30%. And I don’t know anyone that can afford to neglect that sort of statistic. So, how should you hydrate? Well, in the hour before exercise, you should aim to consume
around 500mls of fluid. Ideally containing some
sort of electrolyte rather than water, as this
is easier for your body to assimilate into the bloodstream
for it to be transported to all of your organs and muscles. Something like one of these
Electro tabs in a bottle. Whilst on the bike, you
should continue to aim for a minimum of 500mls per hour, even in cold weather, as you
are still generating heat and moisture is also
being lost from breathing as the air is moistened
it enters your lungs, and subsequently expelled as we exhale. You should also note, the sweat rate, and salt content of you sweat, vary wildly from person to person. So there is a little trial and error in creating the correct
hydration strategy. It is however just as important
as training correctly, or as having your bike
set up correctly too. And finally, you should
rehydrate with a fluid close to room temperature after training. This is to avoid discomfort
that could shock your stomach, especially with cold fluids. You should also go to bed well hydrated. And it has often been said over the years that unless you’re waking up
in the middle of the night for a wee, you probably under-hydrated. I do think that’s a little extreme. I’d prefer a good nights sleep, but it is a guide to go on. (upbeat music) Timing of nutrition. One of the best ways to ensure that you are optimally fueled, is to eat your meals at the correct time. So, around three hours before exercise within 30 mins after exercise and then once every 2-3 hours
between snacks and meals. This is primarily to ensure consistent blood sugar levels and to avoid significant insulin spikes. Both of which will help
maintain good energy levels throughout the day, not
just during training, but also for your normal daily tasks. Don’t leave long gaps between top-ups, if you out riding, you should
look consume subsistence every 20 mins, in the
form of carbohydrate. Something quick and easy, like
any of these products here or something that you’ve made at home, to help prevent palate fatigue if undergoing a large volume of training. This is great opportunity to come up with lots of different recipes. Personally I always preferred mixing natural products and sports products when racing and training. Savory flapjacks, sandwiches,
wraps and energy jellos. Its’ up to you to come
up with something good. (upbeat music) Consistency of diet. There is no point in being
good for one week of the month, or two days of the week. To really benefit from a
good nutrition program, you need to be consistent
in your approach. You simply won’t see the benefits after each and every single meal, but together, as part
of the bigger picture you will over time see the results and improvements that you’re looking for. Changing a nutritional strategy
can be a little bit like trying to turn an oil tanker. You may not notice the
effects straight away, but over time, the inputs do add up, and sure enough, you can
make positive changes. (electronic music) Don’t obsess or punish you. It’s good to keep context around you diet, if you slip up one day, overindulge and pig out a little, don’t worry. But also, be careful not to back that up with another bad day. One day in the grand scheme of things, isn’t too bad, and you can
then use this as motivation to continue on a strong
run of dedicated eating that will benefit your riding,
rather than inhibit you. If you aren’t sure of how
much you’re eating on a day and would like to learn a little more, keep a food diary for the next seven days. Note the times of day that you eat, the quantity of food you eat, and how much you drinking. Becoming mindful of the
calorific content of a meal or a day in your life,
can be one of the most empowering approaches to a well
thought out nutrition plan. But, it can be quite surprising what you sub-consciously are consuming already. Perhaps you under-eat and find it hard to fuel those tough workouts. Don’t create an unhealthy
emotional attachment to food. It is good to understand the value of what you’re eating and
separate that away from how it makes you feel, whilst
or after you’re eating it. If you thought of eating, as
going to the petrol station, you’d be much less inclined to over-eat. Cause what happens when
you over-fill a car? It gets wasted, spills over and in the case of the human
body, is then stored as fat. (electronic music) Sports nutrition, like all things in life there is a time and a
place for everything. And that includes purposefully designed performance minded nutrition products. That doesn’t mean to say that you should heavily rely on these
products all the time, but it does mean that they
have a place within your diet. These products have
specifically been designed for ease of use and absorption. Whether that’s an on the
bike carbohydrate drink, or bar, designed to top
up your glycogen levels, or a post ride supplement that’s designed to repair your muscles. These products should
be used to supplement hence the supplements, an otherwise well varied and balanced diet. Have you ever kept a food diary? Do yo have any nutritional surprises that you would like to share with us? Let us know down in the comments. Give this video a Like or a thumbs up, and click down there for more content.

53 thoughts on “5 Nutrition Tips For Cyclists | Eat Better & Ride Faster With GCN

  1. Can we use this tips for running? I know it´s a different sport, but it´s also a endurance sport, and running it´s also good for cycling.

  2. Is the old method of weighing yourself before and after a ride to check how much water you lose still a valid check? If it is, how to you factor in if you ate food along the way or went to the loo on the ride?

  3. The food diet is a really good idea, especially when you're starting out and trying to dial in your specific needs. It can really help you learn what work s for you, is it enough, etc. quickly.

  4. Help. At the beginning you mention a volume metric for hydration. Sounded like 5 ???ml? Please clarify. Might have been your English accent vs my American ear.

  5. Homemade electrolyte drink: Squeeze a lemon or orange into a water bottle, add a shake of salt, teaspoon honey, fill bottle with filtered water. I call it natural Gatorade and it keeps me upright during long hot rides in the Texas heat.

  6. There is no information on how long it may take for an average person to dehydrate. Going from 2%-5% can take an hour or more. Unless your ride is over 2 hours long AND not at high-intensity, you should not need any water during a ride. (read Water Logged by Tim Noakes) your body is smart enough to tell you when it is hungry, it is also smart enough to tell you when it is thirsty. More people have died from over-hydrating during exercise than have died from dehydration.
    How many of the studies that have come out over the last decade are going to be continued to be ignored? It has repeatedly been shown a meal or snack within 30 minutes of exercise does not do anything more than a meal consumed over an hour after exercise. To maintain steady glucose levels and to help prevent insulin spikes control your intake of carbs. Do not keep following bro science!
    During high-intensity workouts, more carbs are needed, but that does not mean every 20 minutes you need to top off with a carb bar or gel.
    For recovery, it has been documented protein is more essential than carbs. And stay away from the low-fat supplements as they replace the fat with sugars the body does not need. You are needing to rebuild the muscle that was used. your liver will produce the glucogen that was used during your training. This is not to say if you are doing multiple days of high-intensity training or racing added glucose isn't helpful.
    I'm just happy this video wasn't an advertisement for their new book.
    You all knew these types of comments were going to come when you produced this video.


    The link below..will take you to a brand new product of Shimano 105 Rd-5701 selling at a price of 1200 BDT= approx 15 USD. How come this is so cheap? Is there…any copy version of shimano product in the market?🤔


  8. Eating every 2-3 hours and ever 20 minutes on the bike! For a bodybuilder bulking up or riding a grand tour maybe!

  9. My A1C was at a pre-diabetic level a couple of years ago due to an unhealthy over-emphasis on carbs. I lost weight on a 6 month low carb diet. My sports nutritionist suggested a better balance of protein and carbs. I think there is a risk of over emphasizing carbs so I just suggest being aware. Watch your weight and get your A1C checked as you get older.

  10. I've started keeping a food diary a couple of weeks ago, using My Fitness Pal to record calories , and help ballance Carbs/Fat/Protein. My biggest takeaway from this is when your counting calories and hungry you naturally switch over to fruit and veg for the low calorie desitity (Lots of food, not much callories). Then you get all the great nutrients to go with them!
    Also a big takeaway, because gram per gram Fat has twice as many calories, it's really easy for a small amount of Fat to be a large amount of calories. The Table spoon of olive oil has the same amount of calories as the tray of roast vegtables it's covering.

  11. I just eat everything whenever I feel like eating and drink lots of water and a little bit of Dr.Pepper or ginger ale as well as electrolyte drinks and I'm 6'6, 165lbs and I ride a 35 pound hybrid bike at an average speed of 15mph on relatively flat ground but with a few short steep climbs with matching descents and several stop lights and signs. I do a ten Mile loop in 43min on average.

  12. What ?
    Spent 5 minutes looking at an Enervit display and not a single product give away.
    Talk about a cheap sponsor.
    Not to mention, a lost marketing opportunity for further details on each and every product​.

    A simple way ( in general ) to know if you are drinking too little or too much, is urine color. In "general" the darker ( compared to your normal/average color ) your urine is, the more likely it is, you are not drinking enough. On the other side, if your urine is clear. You "may" be drinking too much. Check the following website https://dripdrop.com/blogs/news/chart-dehydrated

  14. I have to be careful and selective about what I eat. I had a gastric bypass (R-N-Y) in 2007. Even now, I'm still learning, usually the hard way, about what I can eat. For 100+ miles on the bike, I need to be very careful about the carbs, salts and sugars I consume. That stuff can cause more than a little stomach upset. I usually make my own food. It was only 3 years ago that meat was back on the menu. (Difficulty with eating meat is a common problem with this procedure.)

  15. Thanks to this channel I became curious to try energy gel (just to check taste/texture combo).
    Most. Disgusting. Thing. Ever.
    Thank goodness I don't compete and don't need those during my rides XD

  16. Supplements? Totally redundant. A healthy food behaviour and making your own sports drinks together with some gels and rice cake will do the job.

  17. I really liked the vid but I have to say this…
    I know you have to promote them as Enervit are your sponsors, but honestly they produce the worst energy bars I've ever tried! Not easy to open and hard to chew on!
    Their gels are okay, though

  18. I have kept a food diary on several occasions for many months on end. Each time I am surprised by the amount of sodium I consume as compared with the recommended. I don't eat significant amount of processed or fast foods, and my wife doesn't use much during cooking but nevertheless hitting the goal has been hard. Perhaps the most disheartening is difference between the number of calories I consume based on an app and the amount I supposedly burn based on Zwift, Strava, etc. If the numbers were true, then I might be as svelte as the guys on the GCN channel rather than feeling more like a Sumo channel presenter.

  19. my rule of thumb for hydration is to always have a water bottle on hand, that way i tend to unconsciously sip it throughout the day, and when it's empty, i refill it.

  20. I kept a food journal for nearly a year. it included hours slept, mood, exercises, miles ridden, resting heart rate (BPM upon waking up), food consumed and portions, fluids drank in ounces, weight twice daily at the same times in the same clothes. I took out as many variables as possible but also included utilizing different mental health exercises (meditation) and physical wellness besides physical work (breathing techniques cold water immersion) along the way. the insane amount of data points prompted me going back to school for holistic nutrition and wellness with an emphasis on sports med. "holistic" meaning preventing and reversing disease (I have MS, so this is very self-serving but with an intent to bring nutrition to skateboarding as thats my first love of 30+ years) with whole foods (diet) and lifestyle. cut booze, cut weed, added microdosing psilocybin for neurogenesis and neuroplasticity. theres so much more to nutrition than what is in this quick video. would be cool if GCN paid a visit to their old sports dr. friend I've seen on here a few times to do a deeper dive in supplements, nutrition, and more. Maybe a few interviews with other team nutritionists, doctors, etc. Its truly about quality of the products and food, not marketing dollars and a biased paid promotion. without knowing the product, maybe its great, but then again maybe its junk. regardless. through dr. Peter Attia's research, he's showing how incredibly individualized we all are when it comes to metabolization of different foods, macronutrients, micronutrients and more. 
    For those interested in reading abut it, Dr. Marc Bubbs recently released a book called Peak. through Chelsea Green Publishing in Vermont about "the new science of athletic performance…" that has some phenomenal information based on current and modern studies and research. Bubbs is also the head coach for one of Canadas pro level basket ball teams and has a podcast with exceptional guests covering a wide range of topics. k enough from me. thanks for all the great content GCN.

  21. Try riding in the himalayas sometime in leh or ladakh. Very scenic as well as pretty challenging.Will also do for a nice video about riding at extreme altitudes.

  22. Very good review and advices well balanced. However I should add that there are 2 schools of nutrition that are developing: carb addicted or fat adapted. In my case i only eat home made products and MCT oil/ pacanes for energy during the 3-4 hrs ride. Being fat adapted, i dont have recovery issues like my carb friends

  23. The 2% dehydration impact on performance is an outdated myth. Running studies have shown there is no real impact. Faster runners tend to be more dehydrated and marathon winners are often the most dehydrated of the competitors.



  24. Good advice with a drink before ride, especially in the summer heat. So easy to get caught out. Two bidons for the ride and a spare tab to re-fill.

  25. I maintain a food diary through MyFitnessPal precisely because I'll graze through all manner of foods if I'm not keeping myself aware of what enters my face. I recommend making daily mindfulness of food as a means of keeping oneself aware of what is going in, and how to fine tune one's nutrition needs.

  26. Try following a Low Carb High Fat diet and become fat adapted for a healthier life style, losing weight and prevent bonking etc. A Food Diary is a great advice but otherwise I’m afraid to say I think the video is giving the wrong advice to the recreational cyclist.

  27. I can't eat while breathing heavily. It makes me choke. I have to stop to eat a granola bar. I'm not a pro racer so no biggie

  28. Eating carbs 6 to 8 times a day! Diabetes incoming. Eating a sugar bomb every 20 minutes while riding! I hope you are good pooing by the side for road and ralphing over the handle bars

  29. All those supplement products often have seed oils and carbs. The the consumption of these franken foods are responsible for the decrease in US life expectancy

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