Mastering Hydration and Nutrition: My Journey as an Amateur Cyclist and Dietitian

Hello! I'm Bernadine, an amateur cyclist who has taken a more serious approach to cycling. As a dietitian, I know how vital hydration and nutrition are for performance, especially during longer races. It's clear that relying solely on water during extended rides just isn’t enough to maintain peak performance.

In the past, I struggled to keep my hydration levels up on the bike. However, after making some basic changes, I saw significant improvements in my endurance, fewer cramps, and better stamina on race days. While my nutritional plan is a work in progress, I've learned that enhancing fitness goes hand in hand with fine-tuning my diet. My top advice for any athlete is to start with the basics: a food-first approach should be the foundation of any nutrition strategy.

The Importance of Hydration

Hydration is key for any cyclist. Proper fluid intake is essential for good performance. I aim to drink at least 500 ml of fluids per hour during my rides. One of my best investments has been a camelbak, which has made staying hydrated simpler and has helped me maintain balance while pedaling.

Every cyclist's hydration plan will vary. However, the critical takeaway is never to overlook fluid intake during your rides. A 2013 study from the University of Exeter found that even a 2% drop in body weight from dehydration could lead to a 10% reduction in performance. Understanding your hydration needs is crucial for success!

Fuel Your Muscles

With an overwhelming range of supplements on the market, it's essential to find what suits you best. When selecting nutritional products, consider your specific needs, your budget, and how well your body tolerates different options.

For instance, during long rides, sports drinks are a fantastic choice since they replace fluids and electrolytes lost through sweat. Energy gels and bars typically provide carbohydrates, sodium, and caffeine—ingredients that can help boost your energy levels. Consuming 30 to 60 grams of carbohydrates per hour can improve performance. If you have a sensitive stomach like I do, experimenting with these supplements is key; finding what works for you can be a game-changer.

Don't Skip on Recovery

Recovery nutrition is often a challenge, especially post-race when food options may seem limited and your appetite might be low. My go-to recovery fuel is flavored milk. Not only is it delicious, but it's also a fantastic source of carbohydrates and protein. According to a study from the Journal of Sports Science, consuming a 3:1 ratio of carbohydrates to protein after exercise can enhance recovery.

While my nutrition plan isn't mastered yet, doesn't mean your's don't have to be. Our team of dietitians at Blom Dietetics are able to help you set realistic goals.