1. DAILY CALORIC REQUIREMENTS:
One of the most confusing aspects of nutrition is one’s caloric requirements. If you’ve just taken up cycling, you should know that it increases your overall calorie requirement. It is important to try to eat enough food to meet your daily calorie requirements. There are a range of tools on the internet that help determine one’s recommended calorie limit. Although you can eat a little more, try not to overlook healthy choices or to max out on portions.
2. CONSISTENCY IS KEY:
The key to improving endurance, performance on the saddle and overall health is to be consistent. Instead of following a “diet” which may seem restrictive, try to implement a daily nutrition plan that focuses on whole foods and is flexible based on your lifestyle and fluctuating training plan. The main aim should be to follow a nutrition plan that focuses on controlling and optimizing blood sugar.This can be achieved by balancing the macronutrients (carbohydrates, protein, and fat) consumed throughout the day. Additionally, the 80/20 rule is a great way to keep cravings/over-indulgence at bay. This would mean making healthy food choices 80% of the week, allowing a 20% leave way for treats.
3. KEEP UP WITH MINERALS AND VITAMINS:
There are two main types of vitamins — fat-soluble and water-soluble ones. The fat-soluble Vitamins A, D, E and K that are stored in the body. The water-soluble ones, however, are not stored in the body and therefore are needed in your diet every day. Minerals such as calcium, iron and zinc are also needed daily, but in very small quantities. It is recommended to consume 5 Servings of varied fruits and vegetables per day in order to get the required vitamins and minerals. To ensure that deficiencies don’t develop, especially when training regularly, a multivitamin is also ideal. Remember to ensure good-quality when choosing a multivitamin.