Wellness, Wealth & Mindset Weekly (#030)
Introduction
If you are an avid cyclist struggling to shed those extra pounds despite long hours of cycling? If so, you might be overlooking a crucial aspect of your weight loss journey - proper fueling while riding. In this blog post, we'll explore the relationship between cycling, fueling, and weight loss. We'll delve into essential tips to help you avoid post-ride binge eating, enabling you to achieve your weight goals effectively.
The Myth of Burning All Calories While Cycling
Many cyclists fall into the trap of believing that hours of cycling burn enough calories to justify indulging in any food they desire. However, this belief is far from the truth. In fact, the key to weight loss through cycling lies in how you fuel your body during rides.
The Importance of Fueling Efficiently
One common problem faced by cyclists is binge eating after their rides, particularly when feeling depleted. Grabbing high-calorie snacks without thinking can undo the hard work put in during the ride. To prevent this, it's crucial to prioritize what you eat while cycling.
Fueling Tips for Optimal Weight Loss
- Carbohydrates Are Your Allies
When embarking on a three to four-hour ride make sure to consume sufficient carbohydrates to sustain your energy levels. Aim for an average intake of 60 to 90 grams of carbs per hour during your ride. To start your day right, opt for a breakfast that includes carbohydrates and proteins, such as a bowl of porridge with an omelette.
2. Opt for Efficient Fueling
During your ride, focus on consuming carbs efficiently. You can choose between carbohydrate drinks and energy bars, but many cyclists prefer carbohydrate drinks like Skirka for their effective delivery of carbs into the bloodstream. Remember, the recommended intake is at least one gram of carbs per kilogram of body weight per hour. Finding the sweet spot between 60 and 90 grams is ideal, but start with 60 grams and gradually increase if needed to avoid discomfort.
3. Consistency is Key
Ensure you consistently consume the recommended amount of carbohydrates every hour until you finish your ride. Don't ease off during the last hour, as this can lead to binge eating later. By staying fueled up until the end, you'll be more mindful of your post-ride food choices.
4. Hydration Matters
Staying hydrated is essential, even if you're consuming carbs during your ride. Dehydration is still likely, especially in certain weather conditions. Aim to drink at least a litre of water, and consider adding some salt to replenish lost electrolytes.
5. Nourish Your Body After the Ride
Upon returning home, have a well-prepared meal with a balance of carbohydrates and protein, such as pasta and chicken. This aids in muscle repair, recovery, and glycogen replenishment, setting you up for better performance in your next ride or training session.
Conclusion
By following these fueling tips and making mindful food choices, you can minimize post-ride binge eating and manage your weight more effectively. Remember, weight loss through cycling is not just about burning calories; it's about fueling your body optimally for improved performance and a healthier lifestyle. So, gear up, fuel up, and ride your way to a fitter and lighter you!
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