Cycling Nutrition

Cycling Nutrition

Alongside your balanced diet, there are multiple nutritional aides available to help you replace spent energy.

Having these in your saddle bag can be the difference between a strong day on the bike or watching others fly by!

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  • Em's Original Power Cookie

    Em's Original Power Cookie

    Em's unrivalled Original has become famous for its classic scrumptuliciousness. Great as a breakfast cookie, with a coffee as well as die-hard adventurers....

    Reg: $4.49


  • PeakFuel Hydration Drink Powders

    PeakFuel Hydration Drink Powders

    To hydrate properly we need more than just water, we need to replace the salts lost while perspiring. That is what the Hydration Formula has been designed to do, to hydrate and replace electrolytes in the best way possible. Low in sugars and with great flavour, you actually want to drink it!...

    Reg: $17.99


  • PeakFuel 700 mL Drink Bottle

    PeakFuel 700 mL Drink Bottle

    The Peak Fuel BPA free drink bottle is perfect for measuring your PeakFuel nutrition with water.

    Reg: $8.99


  • PeakFuel 700 mL Bottle With Bonus Gel & Shot Sachet

    PeakFuel 700 mL Bottle With Bonus Gel & Shot Sachet

    With this PeakFuel bottle not only do you get a 700 mL capacity, BPA free, hydration fluid carrier but as an added bonus you also get a flavoured PeakFuel SHOT 33 g Sachet and a flavoured PeakFuel 64g Energy Gel Tube.

    Reg: $12.99



  • Winners Energy Gels 4 Pack

    Winners Energy Gels 4 Pack

    Winners Energy Gels provide the quick boost of energy you need for refuelling during cycling, IRONMAN triathlon, running or any endurance exercise. Coming in a range of great tasting flavours, they help prevent fatigue and ensure performance is maintained for the duration of exercise.

    Reg: $9.99


  • Out Of Stock PeakFuel Shot Hydration Formula Sachets

    PeakFuel Shot Hydration Formula Sachets

    To hydrate properly we need more than just water, we need to replace the salts lost while perspiring. That is what the Hydration Formula has been designed to do, to hydrate and replace electrolytes in the best way possible. Low in sugars and with great flavour, you actually want to drink it!...

    Reg: $1.99


  • Out Of Stock PeakFuel Performance Energy Gels

    PeakFuel Performance Energy Gels

    PeakFuel Gel has been formulated with a unique blend of minerals, sugars, and caffeine to help you reach new heights. With long chain sugars that provide you with long term energy to last over 40 minutes per serve (up to 2 hours per tube), short chain sugars for that initial burst, and caffeine to h...

    Reg: $4.49


  • Out Of Stock PeakFuel Performance Cookies

    PeakFuel Performance Cookies

    So you want to increase your intensity? Then you need a balanced nutrition programme to get you there and some extra fuel for the body! This Cookie is jam packed with a delicious mix of fruit & oat, plus to keep you going we have a bunch of essential minerals such as Sodium and Potassium to help pus...

    Reg: $3.49




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Information about Cycling Nutrition Best Practices

Cycling nutrition is a topic that is heavily debated and analysed by sports scientists around the globe. Consumption of additional carbohydrates while riding using energy drinks, gels, power bars and the like can be essential to ensuring that you are able to make the distance and perform optimally, especially on rides longer than 1 hour. The Australian Institute of Sport recommends consuming 30-60g of carbohydrates for every hour of cycling, but few people understand the reason for this amount. The average person can only process about 1 gram of carbohydrates per minute, no matter how much is consumed. Eating more than this can cause stomach problems as the intestines may become ‘overloaded’ with carbs.

A Basic Guide to Bike Riding Nutritional Requirements

Shorter Duration Bike rides

 

  • Cycling Duration: 1 hr or less.
  • Main concern: Hydration.
  • Drink: Just water or a low-carb, electrolyte hydration drink.
  • Eat: The average person will have enough stored energy for a 1 hour bike ride, but you can always carry a banana or other piece of fruit for if you start to fade...

 

Medium-Length Bike Rides

 

  • Cycling Duration: 2-3 hrs
  • Main concern: Carbohydrate replenishment
  • Drink: 2 bottles of low-carb, electrolyte hydration drinks
  • Eat: 30-60g of carb per hour from food.
  • Hot tip: Take little bites and small sips from the get-go rather than waiting until you are hungry.

 

Longer Duration Bike Rides

 

  • Cycling Duration: 3 hrs+
  • Main concern: Electrolyte and Carbohydrate replenishment.
  • Drink: At least 2 bottles low-carb, electrolyte hydration drinks.
  • Eat: 30 to 60g of carbs per hour, total. Try to eat the more solid foods earlier in the ride as digestion can become more difficult at the latter stages.
  • Hot tip: Supplements high in carbohydrates and low in protein and fats that are as natural as possible are recommended.

 

Potential Mistakes in Energy Consumption

Air temperature can play a big part in how much hydration is required and also how you take in energy. For example if you plan to get extra carbs from drinking energy drinks but it is colder than expected you may sweat less and spend more time than you wanted stopping in the bushes by the side of the road.

Varying Energy Sources

Over the course of longer rides it may be valuable to mix different foods as energy sources to both keep things interesting for your taste buds. Furthermore the stomach may tolerate one source of energy for a certain amount of time but may require some variation in order to function well. Some like to carry variety of energy drinks, power bars, raw seed and fruit bars and riding gel packs. This is probably a good way to go for those longer rides but really it is important to see what works specifically for you, because all of our bodies process food differently.

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