Nutrition and Hydration are more than food and liquids for your ride; they are the fuel and support system for your body. Certain supplements jump-start the body before and during physical activity, while other products strengthen the body’s recovery processes. Not all nutritional and hydration options work the same for everyone so it is important to try several different options and flavors to find the best fit for your ride.

Days Leading up to Ride

• Nutrition: As you begin to lessen your mileage you need to increase carb intake. These carbohydrates will build up in your body and provide energy during your ride (foods heavy in carbohydrates are made from flour, grains and starchy vegetables such as pasta, cereal and bread) . You will also need to avoid saturated fats (such as butter, meat and whole dairy products) and focus on unsaturated fats (such as nuts, seeds and avocados). You may notice that you are gaining weight during this phase, which means you are eating the correct foods. The weight gain is mostly water weight that will disappear once you ride.
  
  
• Hydration: Maintain your typical hydration levels until 24 hours before your ride. At the 24-hour mark increase fluid intake by 2-3 additional volumes. As always, if you consume caffeine make sure you consume an equal volume of a non-caffinated beverage.

Pre-Ride

• Nutrition:When choosing your breakfast follow the simple guideline of providing your body with approximately 50 grams of carbohydrates per every hour until the start of the ride (ie: choose a breakfast of approximately 100 grams if eating two hours before ride start). Eating before a long ride is essential to avoid early exhaustion. Different cyclists prefer different habits so learn which is best for you. You may want to wake up three hours before the ride to eat a large meal then head back to bed or snack on a banana at the start line.
  
  
• Hydration: Proper hydration will prepare your muscles with an energy boost for the upcoming ride. On average consume 16 ounces of water prior to starting your ride.

During Ride           

• Nutrition:As a general rule every hour you should be consuming in the range of 0.3-0.5 grams of carbohydrates per every pound of your body weight. This may mean you are eating before you are actually hungry, but that keeps your body energized before it is becomes depleted.
  
  
• Hydration: Hydration is similar to nutrition in that you should drink before you are thirsty. A guideline to follow is about 20 ounces of water intake for every hour that you ride.

Post-Ride           

• Nutrition:Your body needs carbohydrates to rebuild muscles and prepare for the next workout so it is important to not skip that post-ride meal. Consuming carbohydrates will replenish your body, avoid soreness and prepare you for upcoming workouts.
  
  
• Hydration: Both water and energy drinks are useful to replenish protein and nutrition post-ride. Try to consume fluids within 20-40 minutes of ending your workout to maximize their effects.

Stop in your nearest BikeSource location today and test out some of our nutrition and hydration products.