How to eat enough nutrients not lead to fat when you riding the bicycle

How to eat enough nutrients not lead to fat when you riding the bicycle

If you have recently started training for a game or increased your daily ride, your appetite may become bigger than before. Hunger may hit in the middle of the night, early morning or a few hours after dinner - it will always knock at the door when you unexpectedly.

Our goal is to get enough food for training, but not to gain weight: eat at the right time for your ride.

All the increased amount of training will make your body need more energy, and they will make you feel through hunger. However, many riders are struggling with the problem of how much to eat. Do you need to increase the number of meals or maintain three meals a day? Here will tell you how to eat dry goods, so that you will not be confused when you scream.

These recommendations mainly include the following five points:

1. Eat immediately after training

Ingest 10-20g protein and 20-50g carbohydrates as soon as possible after training

This is the most direct and important step in ensuring your nutritional intake, maximizing your ability to recover, replenish your energy and ultimately adapt to your training program. Studies have shown that if you eat immediately after training, your chances of overeating on the day will decrease. If you train twice or more a day, it is best to replenish food quickly after the second training session.


Nutritional intake ranges are large for different training intensities. The more intensity you train, the more nutrients you need. In terms of actual food, one side contains 12 grams of carbohydrates and one egg contains 6 grams of protein.

2. Eating before training

If you have had a meal within 3 hours before training, you don't need to eat any more before you start. If the feeding time is more than 3 hours from the start of the training, add some simple carbohydrate snacks within 1 hour before starting the training. It is necessary to reserve enough energy before performing high-intensity training such as interval training. Following this method will ensure that you start training in the best possible condition, and you will not be affected by excessive eating before training.

3. Proportion should be appropriate

Energy foods, health foods, and functional foods are best consumed in a ratio of 1:1:1. The food choices for the three meals should be correct so that you can get enough nutrition. Energy foods are carbohydrates that release energy slowly like brown rice. Healthy food refers to fruits, vegetables and salads, while functional foods are protein foods such as meat, eggs and fish. These three types of foods contain fat, so make sure your food contains the right amount of oil, fish or nuts.


You may be surprised that chocolate is good for training and can satisfy your desire for sweets.

4. Eating while riding

In the longer distance ride, you need to consume 60 grams of carbohydrates per hour, in order to help the body recover when riding. There are no strict requirements on how to get carbohydrates during training – you can supplement them with drinks, energy gels or sandwiches. 2-3 energy gels are enough to replenish 60g of carbohydrates, but look at their size.

5. Extension: Your overall diet

Your overall diet is recommended to be in this ratio: carbohydrates 5-8g/kg body weight; protein 1.5-2g/kg body weight; beneficial fats 1-2g/. If you follow the recommendations of 1-4, you probably eat according to this amount. Research has shown that this can support training, speed recovery, and allow you to ride faster.

sum up

You should listen to your body - it is smarter than you think. If you are hungry, it is likely to have a reason. Think about which nutrients you are not enough to supplement. If you are particularly appetizing for a certain type of food, what is your body suggesting to you? Listen to its needs and you will find the answer.

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