Endurance - Your daily health nutrition as a cyclist
Of course is spending a lot of hours on your bike is one of the keys to succes. But when you want to reveal your full potential, good and healthy nutrition will be even more important. Providing your body with what’s necessary to take on the long roads.
Some main focus points:
- Eat sufficient to fuel your body
- Think about your macro’s: carbs, proteins and healthy fats
- Don’t forget your micro’s: vitamins, minerals and water
- Grab your daily fruit and veggies
- Recharge your batteries during training
- Replenish after
As a cyclist, you’ll have a higher need of vitamins and minerals. Even though you are eating enough fruit and vegetables, it is strongly recommended to look for extra supplements. Research has shown that even the recommended minimum daily quantities are not present in an average healthy diet. Nutrients are often destroyed or reduced by food processing, by certain preparation techniques or by incorrect storage. The agricultural land is often depleted and the use of pesticides increases the need for nutrients. So even if we eat healthy, there are shortages.
These 2 vital minerals for a healthy body, ensure a good energy metabolism and prevent muscle cramps and muscle weakness. Annoying muscle cramps which are very painful and prevent you from exercising any longer, can now be prevented. In addition to ensuring that your body is sufficiently hydrated, you can combat cramps with an intake of calcium and magnesium. If there is not enough calcium in the fluid surrounding your muscles and nerves, the nerve endings are overloaded and the risk of muscle cramps is increased. Your body also needs about 300 mg of magnesium per day to function properly.
Vita-Vites is a complex of 20 vitamins and minerals and plays an important role in the balance of your body. It is an all-over complete supplement that contains the vitamins A, B1, B2, B3, B5, B6, B9, B12, C, E, D, calcium, copper, iodine, manganese, magnesium, selenium, spirulina, zinc and omega 3 & 6. Spirulina is one of the most complete nutrients in terms of nutritional properties. It contains an exceptional amount of completely plant-based proteins (60%).
BCAAs or fully written "Branched Chain Amino Acids" are the 3 branched essential amino acids L-leucine, L-isoleucine and L-valine.
Your muscle mass is built up for 35% of these amino acids and should be replenished daily by nutrition and around an intense training by supplementation. BCAAs go straight to your muscles rather than first to the liver like other amino acids. BCAAs can best taken just before and after your training.