Is the arrival of spring motivating you to get your bike out?
Once the snow has melted and the roads have been cleaned up, let’s go! Wondering about the best choices of drinks, gels and foods to consume during and after your outing? Here are a few tips.
During the outing:
Road biking is one of the physical activities where the energy expenditure can be very high. Therefore, it is important to have a regular carbohydrate intake to maintain the pace during outings of more than an hour, at a good intensity. Since the muscles are very stressed and the heart rate is usually kept at a high intensity, it is normal to feel a little hungry.
The ideal is therefore to consume a sports drink, containing between 4 and 8% carbohydrates (for 1 liter, aim for between 40 and 80 g of carbohydrates) and about 500 mg of sodium / liter (if it is hot, your drink can contain up to 1000 mg of sodium to maximize hydration). Try to drink a few sips regularly (every 15 to 20 minutes), as soon as you reach a flatter section, so that you drink 500 ml to one liter per hour (the equivalent of one to two cans).
Don’t like the taste of energy drinks?
Bring water, but supplement your carbohydrate needs by incorporating 40 to 60 grams of carbohydrate per hour from weak gels, bars or cookies. If the trip lasts more than three hours, it is advisable to include foods with a high energy density, such as a mixture of nuts and dried fruit or an energy bar with protein.
After the outing:
Your muscles crave nutrients and rehydration to maximize recovery! Eat a snack within 30 minutes of your outing that will provide approximately 1 gram of carbohydrate per kg of body weight (e.g. if you weigh 60 kg, you need 60 grams of carbohydrate) as well as 10 to 20 grams of protein. Chocolate milk is a great choice for a recovery drink because it naturally contains a good carbohydrate-to-protein ratio in addition to being liquid and containing electrolytes that aid the rehydration process.
Enjoy your ride!