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Whether you’re pushing for a personal best, tackling a grueling climb, or just enjoying a long weekend ride, proper nutrition is key to maximising performance and recovery. At BikeHeaven, we know that what you put in your body is just as important as what you put on your bike. Let’s dive into the essentials of cycling nutrition – from gels to hydration – to keep you strong in the saddle.
Energy Gels – Quick Fuel for the Long Haul Energy gels are a staple for many cyclists, providing a concentrated source of easily digestible carbohydrates that hit your bloodstream quickly. They’re perfect for those intense efforts or long rides when you need a fast energy boost. Look for gels with a mix of glucose and fructose for optimal absorption and consider options with added electrolytes for better hydration.
Hydration – More Than Just Water Staying hydrated is more than just sipping water. Your sweat isn’t just water – it’s a mix of electrolytes like sodium, potassium, and magnesium that need to be replaced. Opt for hydration mixes or electrolyte tablets to keep your levels balanced, reducing muscle cramps and fatigue. Aim to drink small amounts frequently to avoid bloating and keep your performance sharp.
Fuel for Every Stage of the Ride
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Pre-Ride: Start with a balanced meal 2-3 hours before your ride, rich in complex carbs, moderate protein, and healthy fats to sustain energy.
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During the Ride: Use energy gels, chews, or bars every 45-60 minutes, paired with electrolyte-rich fluids to maintain energy levels.
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Post-Ride: Focus on recovery with a mix of protein and carbs within 30-60 minutes to replenish glycogen and repair muscles.
Pro Tips for Optimal Performance
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Practice your fuelling strategy before race day to avoid stomach issues.
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Consider adding caffeine gels for a mental boost during tough segments.
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Always carry a backup gel or bar for those unexpected energy dips.
Ready to fuel up? Explore our range of nutrition products at BikeHeaven and power your next adventure!