Carbohydrates





A banana, a bowl of soup and a cup of milk, how you keep the energy level in your body? Are you a fanatical athlete, good nutrition is of great importance. By unhealthy eating, you get less energy and worsen your performance.



nutritious food is always of great importance to a healthy life. Sports do to stay fit. Healthy and fit, a perfect combination to energetically nice to go through life. When you're always busy with work, sports and other active things, it is important that the carbohydrates in your body properly maintained. If you do not, then take your energy and your muscles have more difficulty to remain active.


Fanatical cyclists are expensive athletes. Especially cyclists and mountain bikers are a long time on the bike for making long trips. A duration athlete focuses on regular training and a good performance continued in various competitions. There is a lot of time put into the sports and the diet should be adjusted accordingly. By the time athletes are responsible body for a long time. For optimal energy of the body length athletes have a carbohydrate-rich diet needed.



When you eat, your body breaks the food down to small items via the gastro-intestinal tract be included in the blood cells where the particles transported across the body. The energy for your body is mainly by the burning of carbohydrates. Carbohydrate is the collective name for all sugars. What is needed immediately, goes directly to the muscles and the rest is in the form of glycogen stored in your liver or as fat in your whole body until you need it. As the intense effort, will go on the burning of carbohydrates to glycogen. This reserve is the sports longer sustainable. The stocks of glycogen are limited, so therefore it is time for a sportsman of interest to a stock to make in the body.


Through a balanced training with carbohydrate-rich diet is it possible to increase your glycogen stock. The duration of your performance you can extend it. A diet with carbohydrate-rich foods as much as possible as bread, pasta, rice and pulses is needed. And semi-skimmed products are also desired, because this energy percentage of fat as low as possible, compared with the amount of carbohydrates in the diet. It is also important to your good food throughout the day to distribute.

During the trip





Because real sport cyclists intensive training, the effort in training and competitions virtually the same. It is therefore logical that the appropriate diet is roughly equal. Nothing more to eat and drink up to a half hour before the start of training or competition is a good rule that you should remember. This makes sure that your liver is filled with carbohydrates, which later will come in useful. Good preparation is so much carbohydrate food with little fat. Think about multi bread with fresh siege, fruit juices and fruit.



Because you are working a lot of carbohydrates consumed, it is wise in any case after half hour to three quarters what to eat. Depending on the duration and intensity, it is possible to calculate how many carbohydrates are needed. More than 60 grams per hour is unnecessary, because your body still can not record. Muesli Bars, Sultana ' s or sandwiches are doing their job properly during a trip of at least two hours.

Drinking during the trip is also very important. Through intensive cycling is a lot of sweat is not surprising. You sweat during a heavy climb soon a half liters per hour. This should be supplemented, otherwise you risk that you are sick, get cramps and your performance. This can with water or a sports drink. Do not use ice-cold or carbonated beverages and drink too much at once. By dosed to drink make sure that your waste and nutrients well-off and landings.

Healthy Living pattern





Because there are usually more moisture and carbohydrates consumed that you can complete the journey, it is important that immediately after the tour to do. The first half hour, the muscles are most needed. Wait too long eating and drinking is not wise. Carbohydrate supplement through a sports drink immediately after the trip and only after showering what food is good.

A good care





To the passionate sportsman little easier to make, have developed various food suppliers, in the form of sports drinks, energy bars, fruit juices and tablets. These foods contain the same nutrients as the healthy food that you prescribed. The big difference is that these foods targeted to work and quickly be absorbed into the body.
but also beyond. Are you seriously involved in cycling, it goes without saying that your diet should be adapted to this. You can not just eat unhealthy things and then expect that your body can perform optimally.

• Proteins

As previously described the energy carbohydrates in the diet. Yet it is not healthy just to carbohydrates to eat because you will miss other nutrients. The combination of different nutrients provide the most healthy effect. Apart from carbohydrates proteins are also important. These are the building blocks of the body. Proteins to be split into different amino acids which mostly are not all in a kind of food can be found. Therefore, it is far too important to vary. The most complete proteins are found in animal protein, such as chicken or turkey breast. Even fish and dairy products like cottage cheese and milk are fairly complete.

• Fats
A delicious frikadel with mayonnaise or a delicious serving of salmon. Both of you might really enjoy. However, it is good to know that between these two products is a world of difference. Fats are divided into two groups: saturated fats (bad) and unsaturated fats (the good). The saturated fats are almost equal to the body. These fats can be quickly absorbed by the body and kept the rest of the body. These fats are not burned by too many sports. The more fat you have, the more you need sports to get rid of.

Unsaturated fats contain two fatty acids essential fatty acids mentioned. These are the Omega 3 and Omega 6 fatty acids, mainly found in fatty fish such as herring, mackerel and salmon. These fats can be quickly by the body and will not or hardly be stored as body fat. So keep in mind if you saturated or unsaturated fats to eat are.




Recreational or professional, by regular sports you ask many of your body. This means that you should care for your body. Proper care consists of several elements of a personal nature. Healthy eating and keep your muscles flexible are two incredibly important elements at the top of our list is to it. Following the investigation and the call for massage what looks best suited to the athlete.