Energy is an essential aspect for better ride. Professional mountain bikers are supervised by trainers and doctors, who according to their physical characteristics follow the best diets to allow to recover quickly the condition during and after physical exertion. Let’s take a look at which foods are suitable for mountain bikers.
Table of Contents
Nutrients needed by the Body
Carbohydrates (4 calories per gram) provide energy. They are divided mainly into starches (bread, rice, pasta, etc.) and carbohydrates (sugars). They are digested and subsequently absorbed in very short times.
Protein (4 calories per gram) have various biomechanical and biological functions. It is found in eggs, fish, meat, vegetables, milk and soya protein concentrates. They are reduced into amino acids (the building blocks of proteins) and then absorbed by the digestive system.
Fat (9 kcal per gram) are deposited and form a caloric reserve. They are divided into saturated (solid at room temperature and of animal origin such as cholesterol) and unsaturated (liquid at room temperature, derive predominantly from vegetable or from fish like omega 3).
Saturated fats are transformed into cholesterol (harmful) while polyunsaturated fats are transformed into predominantly fatty acids (good).
Vitamins (they have no calories) are essential organic compounds. These are essential substances for the humans to survive. They must be introduced each day through the intake of fruits, vegetables, meat, fish, eggs, milk.
They govern all metabolic and cellular functions, the production of proteins. Promote muscle recovery, protect against free radicals, from metabolic wastes, from premature aging and cancer.
Minerals (they have no calories) have bioregulative and protective function. They are very important for the body, regulating almost all biochemical and physiological processes such as oxygen transport, protein and enzymatic activity, carbohydrate metabolism and hydration of muscles.
They must be entered every day by an adequate consumption of vegetables, meat, fish, eggs, milk and cheese (in moderation).
1. Bananas
Bananas are the classic natural supplement for anyone who rides a bike. Thanks to the potassium and vitamin B6, this fruit regulates the level of sugar in the blood and gives electrolytes lost during physical exertion. They also reduce the possibility of the occurrence of cramps.
2. Whey Protein
Whey protein is an absolute classic. It is easily assimilated by the body which makes it an excellent food choice. Also recommended for recovery for its replenishment ability.
3. Dried fruits and nuts
They are the ideal food for any biker. It provides energy while taking up little space. They are good when you are riding and as you burn a lot of calories, just pop a few them in your mouth. Nuts quench hunger and provide energy.
Dried apricots: They have three times the potassium of bananas. Ideal for containment of blood pressure and rich in vitamin A and a source of vitamin C.
Dried dates: When you are very tired the body makes you feel the need to consume sugary foods, another good choice are the dates which, although very sweet, have a low glycemic index, which allows them to release sugars slowly and maintain constant energy. They are rich in potassium and fiber and a source of magnesium.
Dried figs: Rich in calcium and magnesium, four dried figs also provide a quarter of the recommended daily intake of iron.
Nuts: They are an excellent source of concentrated energy, perfect for those with an active lifestyle. It has a high caloric density and it only takes a small quantity to get a significant burst of energy without burdening digestion. Walnuts, almonds, pistachios and other nuts contain so-called “good” fats, namely polyunsaturated and monounsaturated which counter the accumulation of cholesterol.
4. Honey
Honey is a complete food. It has enzymes, vitamins, glucose, fructose and other substances that provide energy immediately available to the body, Bikers must keep small sachets always with them. It enhances the recovery too.
Nature offers everything necessary for our body. So try to stay away from food supplements whenever possible.
Daniel, a mountain biking expert with a Master’s degree in Sports Science, has over 10 years of experience navigating the toughest trails. With a passion for sustainable riding, he shares expert tips and gear advice on mountainbikerz.com. Join his 145K followers on Instagram.