Top Ten Things To Eat And Drink For Cyclists
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- čas přidán 16. 07. 2024
- Learn how to get your nutrition right with our top ten tips on what to eat and drink for cyclists!
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From eating porridge to drinking plenty of coconut water, there are plenty of great ways to improve your performance on the bike, and recovery off it, through altering your diet.
Have you got any nutrition tips that you think we might have missed in this video? Comment below and let us know.
Here are the links for the videos Dan and Matt mentioned...
Omelette: gcn.eu/1sC52UN
Flapjacks/energy bars: gcn.eu/1y1kWZv
Porridge/oatmeal: gcn.eu/1DI2qZz
Beetroot juice: gcn.eu/1572bZ5
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Music: Drumagick - Ride (Instrumental): gcn.eu/1HTyVDz
Photos: © Bettiniphoto / www.bettiniphoto.net/ & ©Tim De Waele / www.tdwsport.com
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Music licensed by Cue Songs
Music - licensed by Cue Songs - Sport
1. Bananas
2. Dates
3. Coconut Water
4. Brown Rice
5. White Rice
6. Pasta
7. Potatoes
8. Oats
9. Vegetables
10. Sugar
This is much better!
***** Brown rice is 6% fat - I probably should have replaced oats with corn though :P
*****
Where did you hear that? All the information I can find consistently says that oats are 7% fat (of which, only 1% is saturated).
Brown rice has lots of nutrients white rice doesn't have and it's only 1% fat when it's cooked.
Simple as that. Thank you.
All together all at once
0:16 Matt can't stir and look away at the same time?
Specialties: turmeric, ginger, apple cider vinegar, cinnamon, black pepper, and any dried herbs.
Carbs: Sweet potatoes, potatoes, rice, amaranth, quinoa, millet, and buckwheat. Any beans are great too.
Fats: Chia seeds, flax seeds, coconut oil, olive oil, mac nuts.
Fruits: Papayas, blueberries, rasberries, blackberries, pineapple.
Vegetables: Any and all, especially dark leafy greens and cruciferous.
Where did the Bananas go??? I definitely thought it would on the Top Ten.
Also if I eat all those things from the video would I get so strong that I won't feel the pain or get burned when pulling a hot pan from the oven like Matt did????
Thank You
This is an EXCELLENT video, and not just for cyclists. There is a lot to be said for fresh, non processed food, I am sure we would all feel and perform a lot better taking this advice.
Now, could I eat my omelette from a plate balanced on Dan's back?
When I think it's too cold outside and I should stay in with a beer, your videos help me get outside in the cold and bike! Then have a beer. Cheers!
Simple homemade cycling drink for your rides: Fill 1/5th of a bidon Coconut water, A good grind of healthy unbleached (pink/sea-salt), fill the rest of the bidon with filtered water and give it a shake. Whether you are training on fat or on carbohydrates it's a cheap solution.
I swear to God I can hear gordon ramsay saying "olive oil". 😂😂😂
Been using coconut water for last two years , it’s the bomb !, I regularly ride in 40oc + , it’s a real lifesaver!!!
The whole time I was bobbing my head to the drum n bass background music 🎶 🤙🏼
Thank you for this information video on proper cycling nutrition.
Love Dan holding Beetroots and awkwardly pointing at nothing... Just like this video over here
This was a really good video that helped me greatly, so keep up the good work
I like the bottle of southern comfort on the fireplace! Good for recovery!
I feel like a lot of people don't know this, but the glycemic index for rice varies a lot, for those people that are very health conscious but cant bear eating brown rice I suggest parboil rice. with a glycemic index ~35 (short grain white rice is ~85-90 for comparison) it's actually lower than oatmeal
According to GCN my mother's Korean cooking is perfect for cycling! Thank God I just got into a sport that doesn't require any change in my normal diet lol thank you GCN, I can now ride my new bike knowing my oatmeal and coffee for breakfast and rice/fish with coconut water is actually good enough energy sources, I thought I was going to have to change my diet into hair gel and double shots of EPO.
Ive upped my carbs and lowered my proteins and i feel really great during and after a ride. Thanks guys.
I love how most of the comments are about veganism. +Global Cycling Network, why not go vegan for a while, and tell us what you think? You gonna let a bunch of vegans own the comment section? Try it.
His particular accent is just intoxicating for a non-Brit like me! These were really helpful, thanks!
i think matt's hands with so many crashes have got so tough that he can touch even the inside of a burning oven without get burned!! nice job matt!!! i always thought that you had a plan! :) :) :)
Thank u
U r my fav channel
Great alcohol selection Matt!!
Dan's trying to make us learn magic! He's showing us how to click on invisible videos!
Excellent video.
Congrats on 400,000 subscribers!!!!
Thanks Sam.
Great vid again.
Very good video!
I was waiting for Dan to start singing, "I've got a lovely pair of coconuts".
Hi guys, great video. What are your thoughts on green tea?? Cheers, Adam.
Not bad. I've got most of these going except for the rice and the fish being a vegetarian. My main source of protein are soya chunks and other high protein veggies...have also discovered rather than buy stuff from stores it's best to make and fine tune your own nutrition ti get best results.
I sit down to eat my breakfast, and opened the youtube to watch something beside it, the first video that the youtube recomended was that, and I'm eating a porrige :D
I absolutely love that channel! You are awesome! Keep the work!
So basically what to eat:
1) porridge
2) fish
3) omelette
4) coffee
5) beetroot
6) nuts and seeds
7) almond and peanut butter (organic)
8) coconut water
9) rice
10) vegetables
11) flapjacks
Mornflake Superfast Oats are the best - just plain; Fish has potassium in it - for the Heart; Coffee and Flapjacks (oats) are like rocket fuel lol Coconut also has potassium in it; Rice doesnt bulk you up...like Pasta does... You can get a packet of 9 squares of 'oatcakes' from Tesco & the Metro's or Asda do them too (for a £1) - tho the stocking of them can be sporadic at times...in Tesco's.
Are you coming to Rio 2016 Olympics to cover the cycling events? Believe me, you'll be delighted with fresh coconut water, straight from the coconut (among other things)
Awesome video, makes me happy to know I already eat regularly almost all of the foods you listed...
Matt, are you ok? Last gcn show Dan and Simon showed a picture of your arm literally sliced
Get better, Best regards!
I wonder if many of the people giving nutrition advice in the comments here are the same blokes you always see in a grand fondo having to stop every 25km at every single food stop and pound their faces with every carb-loaded item in sight; and their kit looks ready to burst from the extreme pressure of a growing waistline, all while wondering why they can't lose any weight.
LOL. Dropped my fat intake and increased carbs recently, while on the same training volume. I weigh 140 now, was 150 before. And now is Durianrider able to ride 100-200km/day with pros on super high carb?
Banana Boy To be honest, DR has exceptional genes. I believe he has a hematocrit value over 50, which gives him exceptional capabilities in endurance sports like cycling. In my eyes, this combined with the fact that he is quite fit are the main reasons why he can perform so well for so long. Sure the vegan CTFU diet might have a positive impact, but his body is just build for endurance sports with that high level of red blood cells.
Banana Boy With respect though Banana Boy, you haven't named a pro cyclist yet who advocates this diet, so maybe it doesn't work for all endurance sports?
Banana Boy My thinking behind the suggestion that cycling is different from marathon running is due to the greater variation in exercise intensity in cycling, particularly the repeated anaerobic demands placed on the rider. I think that this does more muscle damage, and therefore requires more protein in the diet. Further more, in the low intensity parts of racing and training, a well trained rider will be burning fat as fuel which keeps precious glycogen stores for later in the race when they really need it.
Finally, we can look at what pros are doing for guidance because it's a lucrative business and therefore teams invest sometimes millions of pounds finding the best staff to get the greatest performances from the riders. If a high carb vegan diet really was best for performance, you can be sure these guys would be doing it.
Cheers for taking the time to reply to the vid though, that's cool.
Global Cycling Network " If a high carb vegan diet really was best for performance, you can be sure these guys would be doing it. " THANK YOU! I've been saying this for years. I'm sure the cycling industry has spent MILLIONS on team doctors and nutritionists to find the right balance. As much money as teams spend looking for every second of advantage, they would all be consuming this diet if it really were an advantage.
I'm disappointed by the quality of the discussion. If someone vehemently agrees or disagrees with something, why can't they make their point without resorting to abuse and strong expletives? There's no place here for the F-word.
A lot of people seem to think the F-word here is 'Fish'. 0.o
Nicholas Cory I use to like that TV show. The F Word
Congrats on 400 k
Thanks! 100k away from our next landmark.......
Global Cycling Network almost a million now!
For after a ride...Vega Sport Recovery Accelerator
Those who say coconut water doesn't taste good haven't really tasted the real coconut. Bottled ones always have this strange taste, but if you open a fresh coconut, particularly the young ones, the water is so delicious, and the white inside too.
Better list:
1. Dates
2. Bananas
3. Coconut Water
4. Brown Rice
5. White Rice
6. Pasta
7. Corn
8. Potatoes
9. Ugali (African version of polenta - made out of corn flour and water - staple dish)
10. Sugar
Not enough protein in this list for us, nor vegetables, but it's certainly not a bad list!
Global Cycling Network I would definitely put vegetables at no.11 or 10. With protein, I get at least 50 grams of protein a day eating these foods, and some days adding some beans and tofu will get me up to 100. Beans and tofu no.12 and 13 perhaps?
Global Cycling Network Also, out of interest, is a pro cyclist's diet typically high in carbohydrates and moderate protein?
Ananda Chu Recently pros have tended to increase the amount of protein in their diets to help with recovery from hard training and racing. They are high in carbs compared to the general population perhaps, but not proportionally to the amount they eat.
Global Cycling Network So is it 65% carbs, 15% protein and 20% fat?
What about the sourz bottle u had in your kitchen im used to half a bottle every weekend :P
Why is there so much hate on protein and huge push on high GI food in the comments? Has Freeley or whatever that banana girl's name is sent out a vegan raid group for the two non-vegan food items on this list or something?
That being said, good video overall. I'm all new to road cycling and basically on a late night GCN video binge :D
It's called science. Fish usually contains lots of heavy metalls, so "super food" isn't quite the right term to use. If you ingest stuff like dates or rice without any fat you will see a very steady blood sugar, - you can test that by yourself - ad some fiber like from flee seed husks e.g and the energy will even be supplied way steadier.
All that then helps to keep your insulin down, which is good for weight loss and prevents and may even cure diabetis.
Science, love it.
The vegan "activists" on CZcams are quite zealot-like and ignorant. I've been vegetarian for well over 20 years and some of the garbage that is spouted by militant vegans is an embarrassment.
I never had a problem with calories. I'd "only" bike about 90 minutes a day, 6 days/wk. But half of it is uphill and/or against the wind, so it required extreme intensity (as I am a muscular heavy person).
What about taking one of those nitric oxide bodybuilding supplements
HOLY SHIT the comments on here make me want to punch myself in the face repeatedly. just eat a HEALTHY, BALANCED diet and you're going to be just fine. for fucks sake...
I knew that someone would be helping themselves to that flapjack!!!!
I prefer eating cucumber during long cycling sessions. It's very good for hydration!
I still think low fat vegan foods are the BEST foods to eat as a cyclist. I never even wanted to do any cardio until going vegan, and now feats of endurance aren't too difficult for me. Obviously I'm not the fittest or leanest guy in the world, but relative to myself I'm doing great.
What about milk and other casein proteins like cottage cheese, are these recommended?
Loving the drinks shelf with a few dodgy bottles, will they help with the weight loss 😂
do isotonic drinks help, when you are on tour?
Hi guys! Not sure if you are still checking the comments but are there any alternatives from eggs for breakfast as I can't eat them, I am not allergic but physically can't stand it. I find that omelettes are still too eggy for me and I have tried everything! Thanks!
Hey are you guys selling those GCN sweaters
We are now selling T-shirts and hoodies - take a look here: gcn.eu/GCN-Merch
No oven gloves? I always thought Matt had hands of leather!
How much beat root do you actually need to have it benefit?
I think different riders will figure out what they need. In a pro game each rider within a team requires different combination of food and drinks. On a usual day ride I need more electrolyte drinks than energy bars where it is complete opposite to most of my teammates. Fish would be on my list for sure. And beef but I would say ribs rather than a slice of beef. oats has been in my general diets for 8 years. Beans and nuts, never far from my pantry. Yogurt plus any berries is my typical dinner after a cycling day, a mushroom light soup is an add up during cooler seasons. I make my own bread so Carbohydrate isn't a big deal here. Vegetables I am not restricted to certain type, and I am also trying to discover more types. Spinach is one of my favorite specially cooked with any other fruits or vegetables containing Vitamin C.
Do i eat before or after trainijg
The Bernard Hinault book is top level. (HINT) I love my omlette pan it's a "Swiss Diamond" brand. The coating is fab. No Teflon but even my omlettes slide right out. Question.. What's the difference between a vitamin and a hormone? A young lady from Huddersfield said something like.. You can't hear the vitamin.. I don't get it.
Put powder milk on coconut water it will taste good ... and little bit of brown sugar if u want sweet.. I
Keto, Paleo diets and Cycling?
Even Better list:
1. Beer
2. Beer
3. Beer
4. Beer
5. Beer
6. Beer
7. Beer
8. Beer
9. Beer
10. Beer
and
11. Beer
what happened to the food for cycling playlist
Not a big fan of dates but its pretty good
By looking at your wet bar it appears that cyclists need to consume copious amounts of liquor too. Also it would be more expensive and troublesome to get nitric oxide from beets, simply buy the supplement capsules.
Nah, it's all bout the high carb, low-carb, pro-fat, low protein, power diet. All food should come directly from the bark of a trees over 10,000 years old. Alternative substitutes are coal and amber. But not too much amber else you go catatronic and blow up big time. 1100% Performance guaranteed. BelEEve.
How about a video on "europro" rules, far too many mamils in baggy fluoro rainjackets about in combination with their tennis socks.
post ride recovery drink - Whey protein with Dextrose
What about what's on the shelf in the background at 2:34? Top three things to drink? :D
Dan's energy drinks😂
Coconut water is said to be one of the best hydration liquids out there
What sort of snack would be best for rides lasting about an hour, thanks
you don't need to eat during a 1 hour ride
The guy didnt mention eating during the ride, Im guessing hes just asking what would be the best thing to eat prior to the 1 hour ride, and ill hazard a guess your covering around 12 miles in that hour, im totally guessing as im no nutritionist but a decent carb meal 1-2 hours BEFORE you ride wouldnt be a bad idea, probably some sort of pasta dish or chicken & rice, then eat some sort of chocolate or flapjack just prior to setting out along with 2 pints of water or isotonic drink.
As I said im no nutritionist, there are surely 'better' options than this, but this will definately be helpful and its basically what I do on a daily basis.
Goooood
In Canada well, Alberta ( its a Western Provence) we call pancakes, "flapjacks". What was seen in the video. We would call a granola bar. Not saying its wrong; i just find it interesting.
PS: If you guy's really want a cheep drink to keep you going and i'm not kidding. Salt water! Now i'm not saying go to the sea and drink from it. heck no, but just a half dash of table salt, for 1,L of water. It does not taste the best but it works.
The comment section is on fire, GCN!!
3:35 it is Clark Kent in the GCN now?
How can this chap handle hot metal without burning his hands? Good advice, but is it worth avoiding coffee and caffeine at all costs? To avoid that caffeine 'come down'? Is there a healthy alternative to coffee/caffeine?
what about ice cream with bread cause it more calories..can?
Bacon and eggs for breakfast makes me go fastest. Delicious too.
+Heather Barham Fastest to your grave, maybe.
Etienne-Emile Antikatastaseis nobody gives a shit about vegans but vegans
Bacon,eggs n rice!!
damn i'm gettin hungry watching this
See the "what not to drink" video is in production too..... #exhaustivetesting
Jelly babies in back pocket of cycling jersey. They do the biz.
I tried drinking beet root juice. I thought I was in the Giro D'Italia when I discovered it turned my pee pink! Thanks for the nutrition tips.
We miss Hannah Grant's recipes. When she will be the guest again?
Agree 100%
kwacker45 nice to hear that i'm not alone :)
Out of curiosity (and this seems as good a comment section as any to ask in), does anyone know which current pros are vegan? Have any vegans won, or finished the Tour de France?
Maxz you could find that info online for sure! I think Rich Roll is vegan amongst others. A lot of pro athletes turn vegan these days actually..you have F1's L.Hamilton, not quite sure that anyone from the Tour winners are since they are all not familiar with veganism yet as it is only now becoming mainstream so..guess there will be more vegan athletes in a couple of years or so 😊
Vegan doesn't mean anything it doesnt produce better results, and it's much harder to acquire your range of dietary needs, and you are at much greater risk to developing nutrition deficiencies.
it is far easier, and far safer to eat a small variety of foods that include some animal sources to ensure that you do not risk health damage.
Any pro athelete that is "vegan" in these sports are doing so with advisory from medical professionals to ensure their risky diet is not risking their health or performance.
People who eat some meats, fish, and plants together do not have to do this, and they are at very low risk of ever developing nutrition deficiencies.
It is far safer to not be vegan and an athlete.
Safer for the athlete, deadly for the food.
Nothing for starting a heated debate than giving dietary advice.
Personally I think if you eat 60 bananas a day without putting in serious miles then you will be looking at type 2 diabetes before long.
with all due respect, but dm II is caused by lipids clogging GLUT 4 receptors in muscles cells. It is not caused by excess carbs(if you can even use excess in that context). do your science pls
I though you were going to say fish oatmeal LOL
Oven gloves obviously aren't allowed in the GCN communal house- Someone decided they're not required in order to bake like a boss....
And if that fails you can go to your drink shelf and help your self I'd does not improve performance but if you drink enough you will forget that long ride
What about sunflower seeds
My daily diet consists of the same stuff Racoons eat. Garbage from my neighbours bins.
If it works for them, it'll work for me.
Week old burger, anyone?
Maple syrup is the beast thing ever!
what a nice coincidence, i just finished a 2 hour ride and am currently eating fish, didnt even realise it was perfect for this situation
it'll give your body too much mercury
ZeusTruth if you are going to Say that then i can say that some of the potasio found in your presious fucking bananas is radioactive
There's Southern Comfort in the UK? Outstanding...
Wouldn’t that be interesting to have Gordon Ramsay cook some fancy energy supplements on GCN :)
in the USA, flapjacks are pancakes, those looked more like granola bars
In the USA pavements are sidewalks, taps are faucets, trousers are pants and nobody can pronounce Aluminium.
What about fresh fish?
*_"Eat Pasta Run Fasta"_*
Let's get this straight:
In order to be a 'proper' bodybuilder, you need to be a self-obsessed protein-junkie.
In order to be a 'proper' endurance athlete, you need to be a self-righteous carb-junkie.
And in order to be a regular citizen, you need to be a self-neglectful fat-junkie.
Meaning that if you actually have a balanced diet, you're just some sort of freaky outcast. 0.o
Maxz lol here's to the outcasts who figured out how to make their own remotely balanced diet despite allergies and social stigmas of eating certain ways :)
I am lean, fast and fit myself, and I find it fascinating that there is always some fat unhealthy person around the office telling me that no, what I am doing (and I am not doing anything extreme) is not good, I will be much better off with a balanced diet like them...
Lol
You didn't mention bananas, which are my favourite on - the - bike snack and come in a convenient, rain and sweatproof, biodegradable package that you can sling over a hedge without feeling guilty. As long as it's not someone's garden hedge...
I make a small cut in the skin before putting them into my back pocket, so that they're easy to peel on the move.
Cavendish's favourite
Why not just pinch the top? Easiest way to open a banana.
Bocadillo de guayaba.
When I heard flapjack being American was like why the hell would you put a pancake in your pocket