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What is the best pre-service for cycling?
As the name implies, a “pre-foreign” is any product, food or substance that is ingested before a training or competition session with the objective of maximizing performance. In a previous article (Pre -training) We talk about the use of pre-training or pre-workout in different sports fields, but What would be the best Pre -training for cycling?
In this article we will try to explain what would be the best supplements and food for pre-factory in cycling, and how to optimize performance with adequate nutrition before each output.
IMPORTANCE OF PRE-STRANGE IN CYCLISM
The main effects sought for a pre-factory in cycling would be the following:
- Energy contribution
- Hydration
- Stimulating
- Recuperator
- Vasodilator
Depending on the desired objective, the recommended type of pre-factory would be one or the other. Therefore, before any exit or training, it is important to know what we expect from it or what are the characteristics of it, in order to choose the best supplement well.
Recommended pre-foreign supplements
The five best recommended supplements as pre-factory for cycling would be the following:
Energy Gel: It provides carbohydrates for a high intensity session. If carbohydrate needs during training are going to be high, or if food prior to training has not been able to provide enough carbohydrates, the intake of a 25-50 grams gel of carbohydrates can be a good choice 5 ’before starting the session.
Caffeine: The best stimulating that can be used, given its safety, effectiveness and legality. Ingestas of 1-3 mg of caffeine 30-45 ’prior to training, will have a caffeine peak for 60 minutes for the initial part of the training. If you want to delay this peak for a longer duration of training, caffeine intake can be delayed up to 5 ’prior to the output.
Water or drink: Hydration is a fundamental aspect for cycling performance, especially in heat and humidity conditions. Therefore the intake of 300-500 ml of liquid prior to the output, can help avoid dehydration during training. This aspect is key when access to liquids is limited during the output itself.
Whey Protein: Protein intake prior to cycling output is rare, but on certain occasions it may be advisable to ingest 20-30 grams of Whey Protein. When?. Well, when due to the characteristics of the output, protein oxidation can take place. This would be in fasting training or long -term outputs.
Pre-workout: For those more intense training, with quality work or simply a group exit wanting battle, a pre-workout can help us enjoy the bike or perform a better training, given the combination of products that contains stimulating and vasodilator effect.
Ideal food before training
But it does not have to be all “supplements” before training, there are always alternatives with natural food or simply interests to know what are the most appropriate foods to include in food prior to training.
As an alternative to the supplements indicated, the following foods can be used:
Energy for cycling: bananas or honey may be the alternative to energy gels prior to cycling output.
Stimulants: A good cup of coffee (or two) can be the best option to take caffeine prior to the exit, instead of resorting to caffeine pills or gels with caffeine. In addition to the important "social act" that means having coffee with the group, prior to the exit.
Hydration: Simply water, one or two glasses to provide liquids or if it is also intended to provide some energy a fruit juice can be options for drinks prior to cycling training. Even if you want to add a little caffeine, a tail soda would not be a bad option either.
Protein: Natural yogurts or hard eggs can be two quite recommended foods to provide an amount of quality protein prior to a long -term output or that training with a low availability of carbohydrates.
Carbohydrates vs. Proteins: What to consume?
This doubt may have emerged to many cyclists or has been a reason for debate in the grupeta. What is preferable to consume carbohydrates or proteins during cycling? Although obviously you always have to put everything in a context, it could be said that in 85% of cases the priority is carbohydrates, given their energy function and need of them during training, especially when the intensity is moderate or high.
However, in some specific cases, such as during long outputs or fasting training, if a small protein intake can be recommended. Also post training is quite recommended protein intake as a recuperator.
Adequate hydration before training
A cyclist must take care of his hydration for virtually all day, that is, during his training session, recovering liquids at the end of training and continuing to hydrate correctly during out -of -training periods.
However, in some cases this may not happen, even if only because of a simple care of the athlete, so a hydration prior to training can alleviate the negative effects of a transitory dehydration state. Thus, although a cyclist must constantly monitor his hydration, ingesting small amounts of liquid prior to the output is a good option, it even has a positive collateral effect in which it may not have been thought: the training of the digestive system for a better absorption of nutrients and reduce disconfort when large amounts of liquids or carbohydrates are ingested.
Practical tips for effective pre-factory
Finally, the best tips we can contribute to the choice of an effective pre-employe would be the following:
- Identify the objective of your departure or training
Since each type of product or food that can be used as a pre -training has a specific function, it is important to know that you are looking for your output. From a simple walk where no pre -training is not necessary, a demanding training where carbohydrates or stimulants can be relevant or fasting work where protein can be essential.
- Adapts to the context
Many times, the conditions prior to the output can determine the choice of a food or its supplement alternative, as well as the climatic conditions or the characteristics of the route to be performed. In this way, different aspects such as, is it possible to have breakfast or eat previously to the exit or on the contrary there is no time? Is it very hot? Are there sources or shops during the route to get liquid?, Will the training be long or intense? Do I find myself fresh or something tired? and thus endless circumstances. Assessing them together you can choose, if necessary, what would be the best pre-Americans to use those commented in this article.
- Individualization
Flee from fashions or what works for others. It is important to know oneself and use what feels best for you, so based on your preferences choose what after having experienced several times you feel better. Coffee or caffeine?, Gel or banana?, Hard egg or whey protein?, Pre-workout or nothing?, Water or isotonic drink?
