As named, a pre-workout is any product, food or substance that’s taken before a training session or competition with the aim to maximise performance. In a previous article [When to intake a pre-workout ] we referred to pre-workouts in different sports but, which would be the best pre-workout for cycling?
In this article we’ll try to explain which would be the best cycling pre-workout supplements and foods, and how to optimise performance with an appropriate nutrition before each ride.
Importance of a pre-workout in cycling
The main effects aimed for in a cycling pre-workout would be the following:
- Energy supply
- Hydration
- Stimulant
- Recovery
- Vasodilator
Depending on the goal, the kind of recommended pre-workout would be one or another. Hence, before any ride or workout and in order to choose properly the best supplement, it’s important to know what to expect from this session or what does it target.
Suitable pre-workout supplements
The five best recommended pre-workout supplements for cycling are:
Energy gel: provides carbohydrates for high intensity session. If the carbohydrate requirements during the workout are going to be high, or if the meal prior to the workout couldn’t provide enough carbohydrates, taking a gel with 20 to 25 grams of carbohydrates can be a good call five minutes before beginning the ride.
Caffeine: the best stimulant that can be used, due to its safety, effectiveness and legality. Caffeine intakes from 1 to 3 mg per body weight, 40 to 45 minutes before the ride, will provide a caffeine peak for sixty minutes for the first part of the workout. If this peak wants to be posponed due to a longer workout, caffeine intake can be delayed up to five minutes before the ride.
Water or drink: hydration is a key aspect of cycling performance, specially when conditions are hot and humid. Hence, taking 300 to 500 ml of liquid before a ride can prevent dehydration while training. This aspect is key when the access to liquids is limited during the ride.
Whey protein: protein intake is rare before a ride, but in certain occasions it can be suitable to have 20 to 30 grams of whey protein. When? When the ride’s characteristics could cause protein oxidation. This would entail fasted workouts or long distance rides.
WHEY PROTEIN - Batido de Proteínas Grass Fed - 1000g
Complemento Alimenticio en polvo a base de proteína concentrada de suero de leche.
Whey Protein es un complemento alimenticio en polvo a base de proteína concentrada de suero de leche. Apto para dietas vegetarianas, no contiene gluten, es alto en proteína y bajo en grasa y carbohidratos. Está formulado con Proteína concentrada de suero de leche GRASS FED como ingrediente principal. Aporta 23g de proteína y menos de 1.9 g de azúcar por toma.
Pre-workout: for those more intense workouts, high intensity sessions or simply a group ride with attacks, a pre-workout can help us enjoy more the ride o perform a better workout, thanks to the combination of products that have a stimulant and vasodilator effect.
PRE WORKOUT 300g - Suplemento Deportivo Pre-Entreno
Es un producto pre entreno sin gluten, sin lactosa y vegano, perfecto para tomar antes o durante los entrenamientos.
Formulado con ingredientes seleccionados para rendir al máximo en los entrenamientos. Puedes elegir sabor sandía sin cafeína o lima con cafeína, ambos sin azúcar y edulcorados únicamente con stevia.
Ideal foods before cycling
Not everything must be “supplements” before riding, there are always natural food alternatives or it’s simply interesting to know which foods are the most suitable to include in a meal before a workout.
Alternatively to the supplements indicated, the following foods can be used:
Cycling energy: bananas or honey can be an alternative to energy gels before a ride.
Stimulants: instead of choosing caffeine pills or gels with caffeine, a good cup of coffee (or two), can be the best option to get caffeine before a ride. Besides the important “social act” that taking a coffee with riding mates entails before the ride.
Hydration: simply one or two glasses of water to provide liquids, or fruit juice if you also intend to provide some energy, can be alternative drinks before a ride. Even if you wish to add some caffeine, a cola soft drink would also be a possibility.
Protein: natural yoghourts or boiled eggs can be two very suitable foods to provide an amount of high quality protein before a long ride or a low carbohydrate workout.
Carbohydrates vs. Proteins: which to have?
This doubt may have rosen to many cyclists or has been discussed amongst riding partners. Is it preferable to have carbohydrates or proteins while riding? Although obviously everything must be put into context, it can be assured that 85% of the times, the priority are carbohydrates due to their energetic function and necessity while training, specially when intensity is moderate or high.
Nevertheless, in some occasions, such as long rides or fasted workouts, it can be suitable to have a small protein intake. It’s also quite recommendable to have protein after a ride for recovery.
Adecuate Hydration Before Cycling
A cyclist must look after her/his hydration during practically the whole day, while training, replenishing liquids after riding and continue hydrating properly beyond workout periods.
Nevertheless, in some cases this might not happen, even due to a simple forgiveness of the cyclist, hence pre-hydration can avoid the negative effects of a temporal dehydration state. Hence, although a cyclist must always be aware of her/his hydration, drinking small amounts of liquid before a ride is a good option, even if it has a positive collateral effect which you might have not thought about; training the digestive system to absorb better nutrients and reduce discomfort when drinking large amounts of liquids or carbohydrates.
Practical Tips for an Effective Pre-Workout
To finish off, the best tips that we can give to choose an effective pre-workout would be:
- Identify the goal of your ride or workout
Since each product or food that can be used as a pre-workout has a precise function, it’s important to know what’s the aim of your ride. From a simple ride, which will probably not require any pre-workout, a demanding workout where carbohydrates and stimulants might be important, or a fasted session where protein might be essential.
- Adapt to the context
Many times, the conditions previous to the ride can determine the selection of a food or its alternative supplement, as well as the weather conditions or the route characteristics. Consider different aspects; is it possible to have breakfast or time to eat before the start? Will it be hot? Are there fountains or shops along the route to replenish liquids? Will the workout be long or intense? Am I fresh or slightly tired? And many more circumstances. Considering them all together you’ll be able to choose, if necessary, which are the best pre-workouts to use form those explained in this publication.
- Personalisation
Stay away from trends or from what works for other. It’s. Important to know yourself and intake what’s best for you, so based on your preferences, choose what suits you best having tried it several times. Coffee or caffeine? Gel or banana? Boiled egg or whey protein? Pre-workout or nothing? Water or sports drink?
