Fuel For Thought

While proper nourishment is essential for all human beings, it’s especially crucial for those who engage in physically active lifestyles. How we fuel our bodies directly impacts our overall physical, spiritual, and mental health. It’s a scientific fact that good physical health must start from the inside. Fueling and refueling with the correct nutrition will help you go harder, faster, stronger, and further!! With that in mind, I thought it would be cool to share a few tips on how to fuel your body to perform at its highest level. If your lifestyle includes long periods of strenuous activity, which requires high levels of energy and focus, you’ll likely find this information useful as well.

It’s super important to consume enough energy to fuel and replenish your body for bike rides. Still, you shouldn’t reach for just anything. Eating the wrong foods or even too much of the right foods can be worse for you than eating nothing. The American College of Sports Medicine recommends 30-60 grams of protein per hour of exercise. Ultimately, everyone’s body works differently and some fuel sources will work better for some people than others. Remember, distance does make a difference!

When On A Shorter Ride

Anything under an hour–your main concern is going to be fluid replenishment. Make sure to drink plenty of fluids and to eat something before and after your ride. I usually eat something from the whole grain family, boiled egg and a piece of fruit.

When On A Medium Length Ride

Rides that last for 1-3 hours–your primary concern will be carbohydrate replenishment. At the very least–you’ll want to consume a bottle or two of a low-carb, electrolyte drink. Eating a lightweight snack can help you maintain your 30-60 grams of carbs per hour range. My go-to meal for medium length rides is a nice bowl of pasta salad tossed in virgin olive oil, fresh garlic topped with heirloom tomatoes. The old concept of ‘carb-loading’ is outdated. Your body can only store so much energy at once, so don’t go overboard on carbs–just eat a full, well-balanced meal.

When On A Long Ride

Three hours plus–your primary concerns are going to be carbohydrate and electrolyte replenishment. I learned the hard way early in my cycling life to avoid foods high in fat that can weigh the stomach down. Spicy foods may taste good, but they are not good before or after a long ride.

Finally, GET SOME REST! Getting enough sleep is essential to your physical and mental well-being. It’s especially crucial before a long ride or sustained physical exertion.

I hope you’ve found these tips useful and decide to incorporate them into your riding/workout plan.

In the Meantime Listen, stay focused, stay balanced.  By – Kendo