7 diet mistakes that compromise performance on the bike –

The most experienced cyclists did not reach a good level of performance overnight. Intense workouts, rest days and, above all, food directly impact performance in sport.

According to the nutritionist Nataniel Viuniskia member of the Council for Nutritional Affairs at Herbalife Nutrition do Brasil, to perform well on the pedal it is essential to have proper nutrition for the demands of the sport.

“Sinning in this regard can waste all your effort and sweat, since the diet is responsible for 70% of the results, while training corresponds to 20% and rest for the other 10%”says the expert.

To keep improving your performance on the bike, avoid making some mistakes in your diet that could compromise your progress in training:

1

DRASTICALLY REDUCE CARBOHYDRATE

This macronutrient provides quick energy to keep your pedaling pace going, so it’s essential for doing well on the track.

Consuming it in low amounts can lead to tiredness, fatigue and dizziness during exercise, in addition to increasing levels of stress hormones and the chances of injury.

According to Brazilian Society of Sports Medicine (SBME)the consumption of carbohydrates should compose between 60% and 70% of the calories ingested daily, and athletes should ingest between 5 g and 8 g per kilogram of weight per day, reaching up to 10 g in long-lasting activities.

Tip:

Include carbohydrates such as bread and jam, bananas and oats, cereals, roots such as cassava or sweet potatoes in the pre-workout and also after the end of the exercise to help with the recovery process.

During long rides (over an hour), aim for 30g to 60g of carbs per hour. Bet on carbohydrate gels, energy drinks with maltodextrin and fructose, dates, raisins, dried apricots and honey sachets. And, after training, combining carbohydrates with protein is perfect for a good recovery.

two

TRAIN IN FASTING

If consuming little carbohydrate impairs performance in longer or more intense workouts, fasting pedaling is also not indicated if your goal is to improve your time. After all, muscle energy reserves (glycogen) are not enough to meet demand, especially in workouts lasting over an hour and a half, and may even impact your immunity.

Tip: Do not practice fasting physical activity without guidance from a qualified nutritionist. Typically, this strategy can only be applied with light, low-volume workouts.

3

THINK YOU CAN EAT EVERYTHING

Training hard doesn’t mean you won’t need food rules.

On the contrary, top athletes are the ones who stick to their diet the most. Big mistakes are not consuming in natura foods and exaggerating in ultra-processed foods, fried foods and sweets, which increase the inflammatory process and hinder recovery.

Tip: Be sure to consume five servings of fruits and vegetables throughout the day.

4

TOO MUCH ALCOHOL

Alcoholic beverages have an inflammatory effect on the body and make the intestinal mucosa more permeable, impairing the absorption of nutrients. Not to mention they lead to dehydration.

Result? Your performance on the bike will be affected as well as your immunity, as the body will need to make a great effort to eliminate toxins and free radicals generated by alcohol.

Tip: nothing to consume alcoholic beverages two days before or after training or the race so as not to harm your recovery. Go for non-alcoholic cocktails!

5

DO NOT HYDRATE PROPERLY

About 60% of our body is made up of water and keeping it at ideal levels is essential for various functions to take place in the body.

In the athlete, good hydration also helps to postpone fatigue, reduce the chances of cramps and overheating, maintaining the agility of movements and reasoning. “The average daily consumption should be 35 ml per kilogram of weight, therefore, a person weighing 60 kg should consume close to 2.1 liters”, puts the nutritionist.

Tip: hydrate yourself well daily and in the 48 hours before the test or the longest or most intense workout. Always monitor the difference in your weight at the beginning and end of the exercise, which should not be greater than 2% (above that indicates severe dehydration). About two hours before the activity, consume 300 ml to 500 ml of water. And another 200 ml every 30 minutes of exercise. If the activity lasts longer than an hour, include isotonic drinks to replace the mineral salts lost with sweat.

6

EXAGGERATE THE CAFFEINE

It is great for giving extra power and postponing fatigue in physical activity as long as it is consumed correctly and without exaggeration — the consumption of up to 400 mg of caffeine per day is considered safe for athletes, as long as each dose does not exceed 200 mg, according to the National Health Surveillance Agency (Anvisa).

Otherwise, caffeine can cause tachycardia, high blood pressure, dehydration and even diarrhea in more sensitive people.

Tip: Consume foods or supplements with caffeine between 20 and 40 minutes before physical activity as long as you have consumed a source of energy (carbohydrate), otherwise the substance will shorten the performance time, since the body does not have enough fuel to sustain it. the power gain.

7

DO NOT CONSUME ENOUGH PROTEIN

Adequate consumption of protein foods prevents the loss of lean mass and contributes to the recovery of muscle fibers recruited in exercise, so it is a nutrient that also needs to be prioritized by cyclists.

Tip: If you are an endurance athlete, consume between 1.2 g and 1.4 g of protein per kilogram of weight per day and take care to distribute it over five meals so that the nutrient is better used by the body.

Suggestion:

Whey Protein 3W, by Herbalife Nutrition, offers 25 g of protein, contributing to the growth and maintenance of muscle mass.