Whether you're a competitive cyclist or prefer recreational touring, everyone knows that food and drink become increasingly important as you engage in longer efforts to avoid the hammer .
But what should you pay attention to, and how much should you eat and drink? Read our tips below.
Tip 1: drink enough and correctly
Longer rides (2 hours or more) require appropriate hydration. Isotonic sports drinks are the best solution for this due to their dual action . They provide both fluid and energy in the form of carbohydrates. Moreover, this fluid is absorbed more efficiently than plain water.
How much should you drink? That depends on a few factors: do you sweat heavily or is it very hot outside?
There are two essential basic principles : make sure you start well hydrated . If you start with a dehydration deficit, you'll never be able to make up for it on your bike.
Then drink at least 500ml (a standard drinking bottle) of isotonic drink per hour . Isomix , our isotonic formula, is specially developed to be as gentle as possible on your stomach . It contains no acids or artificial colors . It's also gentle on your palate; the Isomix flavors are always subtle, so they remain enjoyable even with larger volumes.
Tip 2: Know your sports nutrition
You'll also need to eat while cycling, using energy gels and bars , for example. Both contain carbohydrates that provide you with energy , but they absorb energy at different rates.
Energy gels : contain no fat, protein, or fiber and can guarantee a very rapid energy intake . This rapid absorption also means you won't feel hungry.
Energy bars : These provide both energy and hunger-satisfying benefits. Choose from three options:
- Oatmeal-based bars , such as the Energy Bar , will release their energy a little slower and therefore satisfy your hunger more .
- Bars with an emphasis on faster sugars , such as the Fruit Bar or Energy Fruit, have a pleasant texture and will manage to release their energy content very quickly.
- Hybrid bars like the Endurance Bar we do a bit of both worlds.
Tip 3: eat at least 60g per hour
Consuming 60g of carbohydrates per hour is actually the absolute minimum for most rides.
Nobody wants to start calculating on the bike, so Sanas has made sure all its products are 30g blocks . So if you drink one bottle of Isomix per hour, combined with one of our gels or bars, you'll have consumed 60g of carbohydrates in that hour.
For long-term exertion, 90g of carbohydrates per hour is often considered the recommended amount these days. Eating more also means more energy available that doesn't come from your reserves. Such volumes, for example, one bottle of Isomix and two bars or gels, aren't a given.
Tip 4: think about your stomach and intestines
A 2:1 glucose-fructose ratio is the ideal ratio . Your body absorbs maximum energy without overloading your intestines . You can combine this with the guarantee that your intestines will continue to function perfectly throughout the entire ride.
More information about the 2:1 ratio can be found here .
Tip 5: Train your stomach
Don't just provide the necessary sports nutrition during competitions or major events. Also experiment with longer training sessions to see what works best for you. This way, you'll be perfectly prepared for the start of your big goal.
Tip 6: Think about your recovery
Of course it is important to take in enough energy before and during exercise, but recovery afterwards is just as important.
Carbomix is the ideal solution for this. It contains both proteins (for muscle recovery) and carbohydrates (to compensate for the resulting muscle loss).
