INFRARED PERFORMANCE AND RECOVERY SPORTSWEAR

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2 minute read

Training level: Intermediate

Power up for working out...

  • Stay Hydrated
  • Keep energy topped up

Having the correct nutrition plan, eating the right foods and supplementing when necessary is vital to fuel your body for everyday activities and to allow you to perform at your best. Not to mention the importance of drinking sufficient water to stay hydrated.

This is amplified for high-level athletes, not only cyclists, but serious athletes of all disciplines. This piece will take you through the top three food products all cyclists should have in their fridge and kitchen cupboards to perform at their best, all year round.

Having the correct nutrition plan, eating the right foods and supplementing when necessary is vital to fuel your body for everyday activities and to allow you to perform at your best. Not to mention the importance of drinking sufficient water to stay hydrated.

This is amplified for high-level athletes, not only cyclists, but serious athletes of all disciplines. This piece will take you through the top three food products all cyclists should have in their fridge and kitchen cupboards to perform at their best, all year round.  


Porridge

A food high in carbohydrates that’s cheap to buy and easy to make, porridge should be included in any athletes’ food/meal plan. Why you ask?

Due to its high carbohydrate content (60+ grams per 100g of dry porridge) and its low GI rating (glycemic index), a low glycemic index rating means that an athletes body can digest this type of food slower that a high GI rating, it provides you with a slower more sustained release of energy.

One of the great things about this food is that it is completely adaptable to your liking, you can add in ingredients of your choice which will not only increase the nutritional value of your meal, it will also make the meal more enjoyable. Ingredients that would complement this food product are berries (blueberries, raspberries or strawberries) which will also increase your carbohydrate intake for the meal, or some chia seeds/flaxseeds to increase the protein content - as an optional extra you could add some natural peanut butter if you have access to it, adding some healthy fats to the meal.


Energy Bars

Replenishing your glycogen (carbohydrate) stores when competing in high-level sports, such as cycling, is crucial to your overall performance. Yes, consuming carbohydrates pre-cycle is important, but to continuously perform at your best it is as important to replenish these stores in your body during exercise.

Energy bars are often perceived as unhealthy or counterproductive to a diet plan, when in fact, they are a great way to replenish your glycogen stores and give you a fast boost of energy effectively and efficiently. Aside from the performance benefits associated with certain types of energy bars, they also give you an alternative nourishment to your typical ‘go to’ product such as an energy gel or isotonic drink. When purchasing an energy bar, it is important to check the nutritional contents on the back label. You should be looking for an energy bar with a high carbohydrate content as this can vary from brand to brand – even if the carbohydrate content has a high dose of sugar, it is not a bad thing as sugar is a fast-acting carbohydrate itself.

To avoid the hassle of searching for the perfect energy bar, you can alternatively bake/cook your own batch, so you will know the exact ingredients and nutritional values of the bar.


Bananas

Plenty of foods can be eaten before or after a cycle, but none as convenient and as nutritionally beneficial as a banana - such a simple food can be so effective in terms of recovery and performance.

You can incorporate a banana into all your meals during the day, whether it’s your morning breakfast, a mid-ride snack or a post-workout recovery meal. They possess a high carbohydrate and potassium content, two ingredients that are important to fuel your body and help you to recover.

By eating a banana pre-workout, the likeihood of muscle cramp will be greatly reduced, due to the banana's high potassium content. Potassium helps your muscles to contract and your nerve cells to respond effectively, leading to better muscle functionality. Add this to the correct stretching routine and you will significantly reduce the chance of muscle fatigue.

Similar to energy bars, the fast-acting carbohydrates in bananas are a great way to replenish your glycogen stores during or after a workout, add a banana to your arsenal of mid-cycle snacks, or to a protein shake/protein bar and you have your perfect post-workout snack.

 


Conclusion

Add these three simple foods into your training plan and feel your body performing better, as well as recovering faster than ever post session.

Over to you! 

Keep an eye on this page for plenty more training and recovery tips to help you perform at your best, all year round!

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