woman cutting fruit

Pre-training food in cycling - What we should and should not eat

A correct diet has the power to make us better cyclists providing us with a good recovery and a better performance in training / race.

It is generally recommended to eat 2-4g of carbohydrates per kg of body weight and 0.15-0.25g of protein per kg of body weight between 3 to 4 hours before training.

We must have a pre-workout diet low in fat and fiber, rich in carbohydrates to maximize glycogen stores, and moderate in protein.

Good examples of foods to include (depending on the time of day): sweet potatoes, quinoa, pasta, peas, pear avocado, nuts, soy, eggs, chicken, sardines, mackerel, beets, spinach, peanuts. If it is just before training: jellies, honey, oats.

Foods to avoid: foods rich in lactose, fried foods, saturated fats, whole grains, vegetables, large quantities of coffee.

It´s important for the cyclist to know what best adapts to his needs. Some athletes are able to enjoy a substantial meal 2 to 4 hours before training, but others cyclists may experience gastrointestinal discomfort and need liquid meals.

This is general information, although it is always recommended to consult with your family doctor, sports medicine or a nutritionist.