Gran Fondo is a long-distance cycling event that can test even the most experienced cyclist. It requires intense physical and mental preparation to complete the course. One of the most underrated factors of a successful race is nutrition. Knowing what to eat and when to eat it will help you make it to the finish line. In this blog post, we’ll discuss some nutrition tips that will help you power through your Gran Fondo event.
Pre-race nutrition tips
Preparing for a race is about more than just physical preparation. It’s also about making sure you’re eating the right foods at the right time.
Here are a few tips to help you fuel your body for optimal performance:
- Eat a balanced meal of complex carbohydrates and proteins three hours before the race. This will give your body the energy it needs to get through the race.
- Make sure you are eating enough. Eating too little can lead to fatigue and a lack of energy during the race.
- Drink plenty of water. Dehydration can have a negative effect on your performance, so make sure you stay hydrated.
What to eat during the race
Eating the wrong foods during a race can lead to fatigue, dizziness, and decreased performance. Let’s look at some of the best foods to eat during a race.
- Energy gels, bars, and chews are a great way to get the energy your body needs while running a race. They are designed to provide your body with the energy it needs to perform at its best. Plus, they are easy to carry and eat while on the go.
- Bananas are a great source of carbohydrates. They provide your body with the energy it needs and help to prevent fatigue.
- Sports drinks are also a great way to get an energy boost during a race. They provide your body with electrolytes and help to keep your energy levels up.
- Trail mix is another great option for fueling up during a race. It provides your body with carbohydrates, proteins, and healthy fats, which will help to keep your energy levels up.
What to eat after the race
After a long race, it’s important to refuel your body and replenish the energy you have expended. Eating protein-rich foods can provide the necessary nutrients to repair muscle damage and help you recover faster.
But why is protein so important after a race? Protein helps to rebuild and repair muscle fibers that have been broken down during exercise.
Here are some protein-rich foods that can help you refuel and recharge after a race:
- Eggs
- Chicken
- Fish
- Greek yogurt
- Nuts and nut butters
If you’re looking for a convenient way to get more protein, consider adding a protein powder to your post-race routine.
Food to avoid
Eating the wrong foods before and during the race can cause digestive issues, make you feel sluggish, or even cause a crash in energy levels.
Here are the foods you should avoid before and during a cycling event:
- Fatty or fried foods
- Sugary and processed foods
- New foods
Eating the right foods can help you stay energized and comfortable during the race and even give you a competitive edge.