The Role of Nutrition in Cycling Performance

The Role of Nutrition in Cycling Performance

Cycling is not just about the right gear and a well-maintained bike; it also requires proper nutrition to fuel your body for those long rides. Whether you're a casual rider or a serious cyclist, understanding the importance of nutrition can enhance your performance and overall well-being.

Fuelling your bike ride is important to maintain energy levels and performance, especially during longer rides, 60 minutes or more. As you cycle, your body uses up glycogen - its main fuel source. Without adequate glycogen replacement, you'll start to feel fatigued, have trouble concentrating, and your pace will slow.

Gel Mix and Sports Drink Mix provide easily digestible carbohydrates to top up glycogen as you cycle. Gel Mix offers concentrated doses of carbs in a portable, convenient package. Sports Drinks provide lower concentrations delivered steadily as you sip. Aim to consume 30-60 grams of carbs per hour from gels and/or drinks when cycling for over 60-90 minutes.

Stay well-hydrated before and during your bike rides by drinking up to 500ml of fluid 2-3 hours pre-ride. For longer efforts, aim for 100 to 200ml every 20 to 30 minutes. Water suffices for shorter rides, but opt for Sports Drink Mix or Electrolite on rides exceeding 60 minutes to replenish lost electrolytes.

Optimize recovery post-ride by consuming a mix of protein and carbs within 30 to 60 minutes. Aim for 0.3-0.5 grams of protein per kilogram of body weight. Convenient options include recovery drinks or recovery bars. Prompt refuelling reduces muscle soreness and prepares you for robust training in the days ahead.

Gel Mix for Cycling

Active Root Gel Mix is key for cyclists, providing easily digestible carbohydrates like glucose and fructose to sustain energy levels during training & events. Compact and convenient, gel mix provides optimal ratios of carbs, electrolytes, and ginger to target steady energy, settled stomachs, and peak performance. Our blend of quality ingredients is precisely tuned for the needs of driven, competitive athletes.

Energy Drinks for Cycling

Sports drinks are vital for supporting cyclists in training and races. These beverages replenish lost electrolytes and provide a quick source of carbohydrates to sustain energy levels. Made with high gingerol compound ginger, slow-burning cane sugar, and replenishing sea salt, Active Root Sports Drink Mix provides sustained energy and optimal hydration. Packed with over 200mg of natural dried ginger, it also helps alleviate gastrointestinal stress and reduces nausea.

Containing root ginger, unrefined sea salt and just 33 calories, Electrolite delivers healthier hydration as well as reducing nausea and bloating.

Read our Cycling Nutrition Guide, to help smash your next race!

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