Nutrition Tips for Cyclists: Bars, Gels and Drinks for On-the-Go

If you enjoy riding your bike in a competitive atmosphere, such as races or longer tours, then you have probably already noticed that your nutrition has a big impact on your performance immediately before and during activity. You may also be familiar with the dreaded hunger pangs that occur when you have eaten too little, and your body has used up all its carbohydrate reserves. The consequences are usually a lack of strength, dizziness, trembling or sweating, and continuing your journey suddenly becomes a mammoth task. We’ll explain which nutrients your body needs for endurance activities like cycling and give you an overview of products that are particularly suited for competitions and extended tours. There is one thing you shouldn’t forget: energy bars, gels and the like are intended exclusively as food supplements. The best foundation for sports activities is to provide your body with a healthy, balanced diet and regular training.

Drinks: Electrolytes vs. Carbs

Drinks that you make by mixing water with effervescent tablets or powder for your drink bottle can be quickly and easily consumed during your bike ride. This way you stay hydrated, and the drinks are usually well-tolerated. In addition, you can measure out finer doses of the powder and thus adjust the drink to your taste, your needs and your level of intensity. Speaking of intensity, when you’re doing shorter intense workouts, it's not essential to replenish your glycogen stores with carbohydrates. During activities that clock in at an hour or less, the glycogen in your muscles does not decrease as much. For such sessions, you can choose powders that contain no carbohydrates. These are designed to balance your electrolyte levels. Electrolytes, which consist of minerals such as potassium, sodium, calcium or magnesium, regulate nerve and muscle function as well as acid, water and alkaline balance in the body. The body cannot produce electrolytes itself; rather, they are absorbed through various foods. When you’re moving a lot and really working up a sweat, your body loses these minerals. Electrolyte- or mineral-rich drinks supply them to your body again. For longer periods of exertion, you can choose blends or powders which contain both electrolytes and carbohydrates. In general, it is important that you drink a little on a regular basis to compensate for the loss of fluids and thus prevent a drop in performance. This can also be normal water if you take in enough carbohydrates and electrolytes by way of gels and bars.

Energy Gels and Liquid Gels: The Classics for Competition

During periods of medium and high exertion, such as competitions, gels can be a constant source of energy for your body. If you need an extra dose of power for the last few kilometres, gels containing caffeine are a good option. Gels have a much higher energy density than bars or drinks, and thus a high concentration of carbohydrates. This means that the stomach needs water to absorb the carbohydrates. In other words: you should always drink something before ingesting gels, because otherwise your body will draw fluid from your muscle tissue in order to break them down. This can make you feel ill or dizzy. The case is different with liquid gels or hydro gels, which have a much thinner consistency. How much gel and / or fluid you should ingest depends on the duration and intensity of your activity as well as your physical condition: if you are on the smaller and lighter side, you will probably need less gel than a taller, heavier person. As a rule of thumb: trained athletes can utilise about 90 grams of carbohydrates per hour during exercise; gel packs contain on average up to 30 grams of carbohydrates each. Guidelines for the recommended intake can be found on every pack. It is important that you figure out for yourself – and especially before a competition – which of the numerous flavours you like, as well as whether and how you tolerate gels. This is often a matter of personal taste.

Recovery: Replenish Your Stores

Take gels and bars before and during activity. After a strenuous workout or race, you can help your body replenish its stores and repair your muscles with recovery drinks or bars. In addition to carbohydrates, minerals and vitamins, they also contain proteins that support the building and rebuilding process in the muscle cells, so that your muscles become fit again more quickly. The most effective time to replenish stores is immediately or within the first hour after exercise. In addition to carbohydrates and nutrients, recovery phases are also important for good regeneration. Make sure to give your body an adequate amount of time to rest before getting back on your bike.