Table of contents:
- Why is it important to choose the right food after cycling?
- What foods are good to eat after cycling?
- 1. Baked potatoes and boiled eggs
- 2. White rice and grilled chicken
- 3. Nuts
- 4. Chocolate milk
- 5. Smoothies
- 6. Water with lemon juice
Cycling is one type of sport that is most widely chosen as a routine physical activity. One of the important factors in cycling is the fulfillment of body nutrition, both before cycling and after. Not many people are aware that the fulfillment of nutrition after cycling plays an important role in the body's recovery and rehydration process, so most people choose any food without thinking about the nutritional content and its impact on the body after cycling.
Why is it important to choose the right food after cycling?
Eating the right foods after cycling will not only restore stored energy sources in the form of carbohydrates in the body, but also help in recovery and muscle building and post-exercise rehydration. When cycling, the body will burn glycogen as an energy source. Glycogen is a carbohydrate store in the liver and muscles that needs to be returned after use during the cycling process through food. Foods that contain carbohydrates will help store glycogen in the body, while foods that contain protein will help repair and build muscle. As for the post-cycling rehydration process, foods rich in minerals are needed to avoid dehydration and maintain electrolyte balance in the body.
What foods are good to eat after cycling?
Here are some types of foods that are right for consumption after exercise:
1. Baked potatoes and boiled eggs
Baked potatoes and boiled eggs are a great combination to eat after a bike ride, given the carbohydrate content of potatoes and the protein in eggs. The carbohydrate content in potatoes is important in the process of "replenishing" the body's glycogen reserves 30 to 60 minutes after cycling. Not only that, the potassium content in potatoes helps restore the electrolyte balance in the body that is released through sweat while cycling. Potatoes are also carbohydrates with a high glycemic index that help increase insulin levels in the body, which plays a role in returning carbohydrates to muscles and stopping the breakdown of muscle protein in the bloodstream.
Meanwhile, eggs contain amino acids that are easily digested by humans, so the choice to eat eggs after cycling can help provide the protein needed by the body. Both of these foods are able to provide proper nutrition to help the body's recovery process after cycling.
2. White rice and grilled chicken
Many people think that eating white rice after exercising is not the right choice, but it turns out that consuming white rice after cycling is actually recommended. The simple carbohydrates found in white rice are much easier to break down by the body than complex carbohydrates, so that the blood sugar level in the body increases faster. Not only that, but white rice also turns out to contain amino acids that play a role in muscle building. To increase nutritional intake, white rice can be cooked with chicken or coconut milk broth.
White rice also contains a high glycemic index like potatoes. Meanwhile, chicken, especially the breast, is a high source of protein. The combination of these two foods will provide protein and carbohydrates for the body's recovery after cycling.
3. Nuts
Nuts can be chosen as a snack after cycling because of the high protein content in them. The unsaturated fatty acid content in nuts is also useful in helping to minimize bad cholesterol in the body. There are several choices of nuts that can be consumed after cycling, including almonds which are rich in calcium which helps strengthen bones, magnesium and potassium, and helps maintain muscle and nerve function. Cashews which is rich in iron content and has the lowest fat content compared to other nuts. Not only eaten raw, nuts can also be combined with dried fruit or made into jam.
4. Chocolate milk
Research has shown that chocolate milk is a good drink for athletes to consume after exercising, including after cycling. In one glass of low-fat chocolate milk, there is a 4: 1 ratio of carbohydrates to protein, as recommended by experts. The sugars in chocolate milk are also classified as simple carbohydrates that are easily broken down in the digestive system. In addition, milk also contains high calcium and vitamin D, as well as sufficient water content to rehydrate the body after cycling.
5. Smoothies
Smoothies are drinks that are not only delicious, but also healthy and contain enough nutrients for post-workout recovery. In making smoothies, it is recommended to use fresh fruit, honey, coconut water or low-fat milk, as well as additional protein such as nuts or whey protein powder. Fresh fruits and honey will provide carbohydrates as an energy supply after cycling, while coconut water contains electrolytes which are useful in balancing ion levels in the body. The recommended fruit is fruit that belongs to the berry group because it contains almost 92% water which helps in the body's rehydration process, and contains anthocyanin pigments that reduce inflammation and joint pain.
6. Water with lemon juice
If you are cycling at low / light intensity, or are in the process of losing weight, eating a heavy diet is not always recommended. A glass of mineral water with the addition of lemon juice can be consumed after finishing cycling to hydrate the body.
