With the National Institute for Health and Clinical Excellence (NICE) announcing that inactivity is now as big a killer as smoking, it’s a great time to keep feeling smug as a cyclist.
To supplement that, I would love to know if you guys follow any specific healthy eating habits?
As always, please leave a comment below. I read all of them.
30 grams of protein within 30 minutes of waking up
One of my favourite authors, Tim Ferriss, discusses the importance of eating 30 grams of protein, within 30 minutes of waking up. It’s the old classic advice of not missing your breakfast. To get that you could, for example, eat some nuts, eggs or meat.
If you miss breakfast you don’t replenish your liver’s glycogen stores, which can result in feeling tired half way through the ride in to work. You also end up eating more later in the day.
For me it really varies. Sometimes I’ll wake up and immediately feel hungry. Other times I’m happy to go on until about 4pm without eating.
However, for weight loss and healthy living, it’s better to have breakfast.
The best way to do that is to have something prepared from the night before. That’s great for when you are running late. If you don’t fancy eating something solid, then a smoothie is another great option.
Supplementing a healthy living
Some people go along the route of using products such as the Maximuscle UK supplements. As I’m simply getting from A to B and not training for any hard-core rides, I don’t tend to use any supplements. I’m keen on getting these proteins from natural foods instead. I do use Abel & Cole however, as they deliver high quality meat from UK producers.
The only supplement I use is Apple Cider Vinegar. In my personal experience, it helps with healthy skin, reducing bags under the eyes. However, I’m not a doctor and I can’t quote any scientific studies that prove that, so please do your own research.
Eating as soon as you arrive at work
The advice you’ll read in cycling magazines is that you should eat within 30 to 60 minutes of ending a workout. That’s when your body uses the nutrients from food to repair muscle and replace glycogen. With that thinking, you should grab something small when you arrive at work. However, if you only have a short commute or you prefer cycling at a leisurely pace, this becomes less important.
Healthy eating during a long ride
If you’ve got a long commute in to work, then it can be a good idea to grab some healthy food during a ride. While energy bars tend to be expensive, and I probably wouldn’t recommend their long term use, you can use some healthy alternatives. Bananas, apples, sandwiches and muesli bars are all a good source of nutrients.
Do you have a healthy eating routine? Is there anything you’d recommend to fellow cyclists? Please leave a comment below..
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As seen on The Guardian, BBC and The Independent.