5 Essential Nutrients for Every Cyclist

You’re hitting the trails hard all year for ‘the big race’, and while eating well and focusing on a balanced diet in general is definitely important, there are a few key ‘super-nutrients’ you should add to your tool kit to make sure things run smoothly and you get to the podium.

Super-nutrient: Fluid

You might think ‘duh’ when you hear this, but drinking enough is number one when it comes to essential nutrients! Adequate hydration is key to a good performance, whether it’s in training, during a race or at your desk during the day.

Think of water like coolant in your car. While you’re pedalling away, water plays a big role in temperature regulation so you don’t overheat and hit the wall. Water is also crucial for digestion, nutrient transportation and blood circulation so your muscles can access the fuel they need.

Off the bike, staying hydrated strengthens your immune system warding off colds and flus that disrupt training and is a key component to recovery, so you can hit the trails again sooner. If fluid losses from exercise are not replenished you can find yourself suffering from poor performance, cramping, fatigue, headaches and more.

Do try this at home: It’s going to be impossible to replace every millilitre of water lost while you’re on your bike, but minimising the damage is essential. Make sure you start hydrated, especially before a long ride.

Take plenty of fluid with you – a Camelback is a good option if you’re going to be out for hours without access to fresh water. Start drinking early rather than waiting until you feel thirsty because by then you’re already dehydrated. The amount you can manage will vary but 200-300ml every 15-20 minutes during your ride is a good guide. Sports drinks are the best choice during a high intensity or long session (longer than an hour). Sports drink contain electrolytes (see below) that help to replace fluids more efficiently and encourage you to drink more, helping with hydration.

After a session, you need to drink 1.5 times the amount of fluid you lost, to replace it. Weigh yourself before and after a long ride. If you lost 1kg, you’ll need to drink 1.5L fluids to replenish.

Super-nutrient: Iron

Like the fuel lines that transport fuel to the engine in your car, iron play a major role in the transport of oxygen to your body. Iron also assists in the production of red blood cells, the release of energy from cells and the functioning of your immune system. Your body cannot make iron, so it’s essential you get enough from your food. Athletes, especially females, may need more than non-athletes due to training demands. Iron is found in a wide range of foods but is best absorbed from red meat (beef, lamb or kangaroo), seafood and poultry.

Do try this at home: Make sure you eat red meat 3-4 times a week and regularly have poultry and/or seafood, too. If you’re vegetarian, you can improve the absorption of iron from plant foods like cereals, leafy greens and nuts by eating them with vitamin-C-rich foods. Try orange juice or fruit with breakfast, capsicum in a stir-fry or salad or fruit with a sandwich. Also, drink tea and coffee between meals and stay away from bran as these foods can reduce the absorption of iron from plant foods.

Super-nutrient: Carbohydrate

Carbohydrate is to your body what petrol is to your car – without it, you’ll come to an abrupt halt (we all know the feeling of ‘hitting the wall’ or ‘bonking’…). Focusing on carbohydrates is key to giving your body the fuel it needs to push through a hard session or race.

Do try this at home: Carbohydrates are found in all starchy foods (grains, cereal, bread, rice, pasta, potato, sweet potato and corn) and sugary foods (fruit, dairy, sweets, honey and sugar). Day-to-day the amount of carbohydrate you’ll need to eat will depend on your weight and training schedule. See a Sports Dietitian to help you work out how much you need.

If your race is longer than 90 minutes, base your meals on carbohydrate foods for 36-48 hours before race-day. It’s best to eat those foods that are also relatively low in fibre, like white bread rather than grainy, so you don’t find yourself in desperate need of a Portaloo! If your race is shorter than 90 minutes, this is less crucial and you should continue with your usual eating routine, making sure you have a high-carb pre-race meal.

When racing, aim to take in 30-60g carbohydrate per hour, even up to 90g per hour if you’ll be on course for longer than two-and-a-half hours. You’ll find 50g of carbohydrate in one to two sports gels, two bananas, 700ml sports drink, 60g jelly beans, one-and-a-half Mars Bars, one to one-and-a-half sports bars or a honey sandwich.

Super-nutrient: Protein

Remember that car? Protein is the chassis, the engine and the body – without it your car simply wouldn’t exist. Protein is the fundamental building block of muscle, hormones, and enzymes, so it’s crucial to growth, immunity and the day-to-day running of your body. If you’re training hard and not eating enough protein your body will start to break down muscle – so your workouts will actually be damaging your body instead of strengthening it.

Do try this at home: Eating enough protein is easy and you can do it without spending hundreds on protein supplements. For most of us, including some meat, poultry, fish, dairy, eggs, nuts or legumes (soy, chickpeas, kidney beans) at most meals and snacks will ensure you meet your protein needs. Particularly important is eating a combination of protein and carbohydrate within 30 minutes of a hard session or race to help with recovery. Perfect post-ride snacks include a chocolate milkshake, banana smoothie, cheese toastie, tuna & salad sandwich, eggs on toast or a bowl of cereal.

Super-nutrient: Electrolytes

Electrolytes are salts that are essential to the day-to-day running of your cells, similar to the electrics in your car. Your body needs electrolytes like sodium, potassium and magnesium to carry nerve impulses between cells (especially those of the heart, muscles and nerves) and tell your body what to do. Without enough electrolytes, communication breaks down and your performance will be compromised. Electrolytes also speed up the absorption of water so during a race, you’ll absorb more fluid from a sports drink with added electrolytes than from water alone.

Do try this at home

Electrolytes are found naturally in foods and drinks. You’ll also find them in your sports drink and sports-specific bars. Other great sources of electrolytes are vegemite, ham, cheese and salt (sodium); bananas, dried apricots, potato and All Bran (potassium) and nuts, seeds, peanut butter and grainy bread (magnesium), so make sure you regularly include them in your diet and have a few of these stashed in your jersey pocket before you start.