Cyclists require a unique nutrition strategy compared to any other sport. Cyclists require a high power to weight ratio and lean pysique to perform at their best. Carrying an extra 1-2kg of body fat can make a huge difference in their performance during the most difficult stages of steep hill climbs and sprint finishes. Cyclists should structure their diet to match the energy demands of their training day by periodising their carbohydrate and fat intake to maximise their body’s ability to utilise these energy sources for high intensity (carbohydrates) and low intensity (fats) demands. Not all fats are the same and so cyclists should prioritise the right type of dietary fat sources for their cycling diet to maximise their health and performance. Here’s a few tips on why dietary fat is good for cyclists and what foods cyclists should eat to get the best quality fat in their diet.
- What is a good breakfast for cyclists?
- What are the most important nutrients for cycling?
- Does fasted cycling burn fat?
- What are the benefits of oily fish for cyclists?
- What happens when cyclists don't get enough Omega 3 fatty acids?
- What are the best recovery drinks for cyclists?
- What is a good dinner for cyclists?
- How does weight matter in cycling?
- Is it better for cyclists to follow high carb or high fat diet?
What are ‘Good’ Dietary Fats and Oils?
The term ‘good fats’ can be somewhat misinterpreted and therefore people may eliminate certain dietary fatty acids from their diet which may not be considered ‘good’, but do actually play an important role in the human body. One example of this is saturated fat. This stems from the belief that saturated fat increases total cholesterol, thus increasing the risk of cardiovascular disease. However, saturated fats actually support hormone production and the enhancement of ‘good’ cholesterol (HDL).
Cardiovascular health issues arise when diets contain too much saturated fat and are combined with refined carbohydrates. Small amounts of saturated fats are good.
Unsaturated fats are defined as the ‘good’ fats; poly-unsaturated fatty acids (PUFA) include omega-3 and omega-6 fats and mono-unsaturated fatty acids (MUFA) being primarily omega-9 fats. These all offer many health benefits and should make up the majority of total dietary fat intake.
What Type Fats are Good for Cycling Diet
What makes these fats ‘good’ is that they are naturally sourced from unprocessed, whole foods. Eat a variety of high quality dietary fat sources across the week (2-3 portions each day) and you won’t have to worry about how much you need in grams/percentages.
The bad fats that should be avoided, or eaten very sparingly (not just by athletes) are those used in heavily processed foods, including margarine, vegetable oils, manufactured meats and confectionary foods.
Benefits of Inclusion of Good Fats in a Diet for Cyclists?
The body needs fat for many important functions. As mentioned it has cardio-protective attributes and is required for hormone production, but it is also vital for the absorption and transport of fat-soluble vitamins (A, D, E, and K), cell signalling, brain function, and importantly for athletes, it’s a source of energy.
Cyclists can rely on fats to fuel the lower-intensity stages of a race but this must be trained with strategic cycling nutrition method, not by consuming large quantities of dietary fat before a race.
Specific Foods for Cycling Nutrition
Oily fish is the best source of omega-3 fatty acids, such as salmon, mackerel, trout and sardines. Flaxseeds and walnuts are also good sources but if you don’t eat fish then I would recommend a fish oil supplement. Omega-3 fatty acids are great for recovery and provide important nutrition for cyclists as they possess anti-inflammatory properties and boost immune function.
Omega-6 are found in many animal foods sources, nut and seed oils and heavily processed foods, therefore a careful selection of omega-6 fatty acids is warranted. Athletes should source these fats from high-quality (grass-fed) animal meats and poultry including eggs and dairy, as well as whole nuts and seeds. Avocados and olives, including olive oils, are also great sources of MUFAs.
Saturated fats are found in animal products and plant based sources like coconuts and cocoa. Saturated fats should be eaten in small quantities from lean animal meats, egg yolks, dairy sources (milk, butter, cheese and yoghurt), coconut flesh or oil, and dark chocolate can also be used as a treat.
Daily Food Options for Cycling Diet:
- Pre-training breakfast: scrambled eggs and smoked salmon on granary bread
- Post-training snack: fruit & protein smoothie
- Lunch: chicken breast with rice, vegetables and avocado
- Mid-afternoon snack: Fruits & nuts
- Dinner: Salmon fillet with sweet potato and vegetables
Drinking milk before going to bed will be great for cyclists.
Cycling Nutrition Guide: Best Time to Consume Dietary Fats and Oils
Fats are better than carbohydrates for fuelling the body at rest and during lower-intensity exercise, therefore when an athlete is not training; rest days, evenings or reduced training hours, this is when they should focus on including the bulk of their dietary fats.
In the day(s) before and on the day of an event, carbohydrates will be prioritised and dietary fats will be restricted, but they should not be completely neglected. This is simply to compensate for the caloric requirements for increased carbohydrate intake, but also to alleviate any unwanted digestive discomfort during a race as fat is metabolised slower than carbohydrates.
Cycling nutrition plan for post-competition/training recovery
After training or competition, dietary fats may be re-introduced as they can promote recovery. Milk is the ideal drink to initiate the recovery process because the fats aid the absorption of its protein, natural sugars and electrolytes. It is also great before bed too. Foods rich in omega-3 also help the body to recover after intense exercise by producing an anti-inflammatory response.
What Happens if a Cyclist’s Diet is Fat Deficient
In a nutshell, your body wouldn’t be able to function. Depriving your body of any nutrient will be detrimental to health, but dietary fats & oils deficiency can cause hormone imbalances, cognitive impairment, suppress immune function, metabolic and cardiovascular problems. Omega-3 and omega-6 are essential fatty acids as the body cannot produce its own and must be sourced through the diet. Ultimately as an athlete, this will not only affect their training, but their health and career will be harmed.
What is a good breakfast for cyclists?
Typical breakfast foods include porridge with fruit, nuts and seeds, low fat yoghurt, eggs, smoked salmon and toast. These are all great choices to support a balanced nutritious meal to support training.
What are the most important nutrients for cycling?
All nutrients have a degree of importance for a cyclist to be fit and healthy, but carbohydrates, proteins, and omega 3 rich fats in the right quantities each day are key to support energy and training needs.
Does fasted cycling burn fat?
Training first thing in the morning before eating (fasted) helps the body to use fats for energy more efficiently, which is a key determinant for cycling performance.
What are the benefits of oily fish for cyclists?
Oily fish is high in omega-3 fatty acids which have powerful anti-inflammatory properties to promote recovery after training.
What happens when cyclists don’t get enough Omega 3 fatty acids?
Lack of Omega 3 fatty acids can reduce recovery times and increase the risk of illness. This will negatively affect the cyclists’ performance.
What are the best recovery drinks for cyclists?
The best recovery drinks for cyclists are:
3) Protein & Carbohydrate Drinks
What is a good dinner for cyclists?
A good combination of lean protein like chicken/turkey breast, beef or fish, colourful vegetables and slow released carbohydrates e.g. rice, sweet potato, quinoa or pasta. A good example might be a spaghetti bolognese.
How does weight matter in cycling?
Cycling performance can be improved by obtaining a better power to weight ratio. Carrying excess body fat and generally being too heavy can slow down performance. A couple of seconds can be the difference between winning and finishing second or third, which can be a result of being out of physical condition.
Is it better for cyclists to follow high carb or high fat diet?
Cyclists will have periods when they need high carbohydrate diets to perform at their best, and at times will also follow a high fat (low carb) diet to maximise training adaptations and meet energy needs on rest/lighter training days.