These Eight Foods can Boost Your Cycling Performance


May 8, 2020

The human body requires a certain amount of carbohydrates, protein, and fat to keep functioning. All the nutrients needed for your body’s optimal performance come from the food you eat. Nutrients from food are converted and stored in various ways, as the fuel your body needs.

Some of the food stored as body fuel immediately feed your muscles energy when you step on your pedals to cycle. Others come into use only when the body needs them. And the amount of energy supplying nutrients stored in your muscles and body will directly determine how long you can keep cycling before you burn out.

Carbohydrates, gotten from starch, and sugar convert into glucose in the body. The glucose gets converted into glycogen and stored for use when needed.

Glycogen is the nutrients used by the muscles during exercise. However, only a limited amount can the muscle store. And when the available glycogen runs out, the muscles rely on other stored body nutrients for energy supply.

Stored body fats convert into fatty acids during exercise. The energy gotten from fatty acids can feed the muscles specific amount of power, and help you sustain your cycling session for more extended periods before burning out.

Body proteins help to develop muscle mass. If you build higher muscle mass, the amount of glycogen stored in your muscles will increase. With an increase in the amount of glycogen available, you’ll be able to sustain longer cycling sessions.

Other food nutrients like vitamins, iron, zinc, potassium, fiber, among others, combine in a lot of ways to give your body the right amount of energy sufficient for a sustained exercise and cycling session.

While taking care of the food, you eat to sustain your energy, taking adequate care of your bicycle is equally important. If you gain the best form of energy from your meal and ride on a bad bike, you’ll make little to no progress as a cyclist.

To sustain a healthy and continuous cycling lifestyle, eat food varieties with an abundant supply of the right nutrients your body requires. Here we’ve made a list of some of the food varieties that’ll help feed your body with the right energy you need.


Unlike most other fruits with carbs as their only contents, this sweet fruit is rich in potassium, fiber, and fat.

Avocados are good sources of monosaturated fats your body can use as energy sources. The kind of fat found in avocados are pure and healthy for the heart and is suitable for regulating cardiovascular diseases.

Oat Meal

Oatmeals are the highest sources of whole-grain meals. They are energy generating nutrients rich in folate, potassium, magnesium, iron, zinc, mono, and polyunsaturated fat.

These whole-grain meals are rich in fiber and very easy to prepare. The rich fiber content makes it suitable for endurance exercises because it makes you full for more extended periods and reduces your need for a refill. Depending on your preference and how you prefer it, you can add a couple of sweeteners to make it sweet.

Greek Yogurt

Unlike other forms of yogurts, the Greek yogurt is low in fat, containing the right blend of carbohydrate and protein.

Greek yogurts are a good source of calcium, potassium, and vitamins. The low-fat content makes it the perfect kind of yogurt for your heart.

The perfect pre-exercise meal if you want something to take you through your exercise session. It’s higher glycemic index makes digestion faster, and thus the carbs go to work immediately.


The right blend of good taste and nutrients. Rich in vitamins A and C, folate, and resistant starch. Its high fiber content makes you full for a longer time. If you need the perfect pre-cycling meal, bananas are ideal. You virtually need nothing to prepare a banana, just get one and eat.

If you eat a banana with some protein after exercise, it enhances muscle repair and enhancement.


Beans are highly proteinous food. Aside from their high protein content, seeds are top in fiber and other nutrients. Because of its fat content, it helps to fight cholesterol and regulates blood sugar.

Coconuts and Coconut Oil

Coconuts are about the richest sources of saturated fats and fatty acids. It’s a perfect source of fat for reducing belly fat and increases the rate of fat burning.

Fatty acids in coconuts metabolize differently. The liver absorbs them directly, where they form keystones. It makes them healthy for consumption and not a source of heart disease.

Brown Rice

Brown rice is among cereals with the most abundant source of carbohydrates. The brown rice and whole-grain meals are healthier and wealthier in nutrition than refined grains like white rice.

This meal is higher in vitamins, minerals, and fiber. Also, the body absorbs them slower, and thus they can sustain you longer. Because of the digestion rate, they promote lower fat storage.


Chickens are among the most known protein-rich foods. Most of the calories in chicken come from protein.

A chicken meal is easy to prepare and is enjoyable with any meal. If you want to make a meal from chicken meat, cook at moderate temperature. An overcooked chicken, probably due to excessive heat, would not be delightful. When preparing a chicken meal, monitor your cooking, with a temperature probe and take it off the cooker when due.


How long you can sustain a cycling session depends on the amount of stored energy your body is using, what you eat influences how your body processes and stores energy. As a cyclist, go the extra mile to ensure that you eat and feed more on the right kind of food that’ll build the strength you require to stay fit.

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