Answers
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- by Natalie Rizzo, MS, RD
Should you drink coffee before cycling?
Yes, if you are a regular coffee drinker, then it can be beneficial to have a cup before cycling. Studies show that consuming caffeine prior to exercise may improve performance, speed, power, and endurance capacity [1,2]. The recommended intake of caffeine...
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- by Natalie Rizzo, MS, RD
No, the keto diet is not as effective as higher carbohydrate eating approaches for cycling performance [1]. The keto diet is a high fat, very low carbohydrate diet, where carbohydrate intake is typically restricted to 30-50g per day. Glucose is the...
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- by Natalie Rizzo, MS, RD
How many carbs does a cyclist need?
Cyclists who ride for more than 2 hours a day need to eat at least 60% of calories from carbs to perform at their best or 5-8g/kg of body weight per day. For cyclists who ride less than 2 hours...
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- by Natalie Rizzo, MS, RD
Do energy gels work for cycling?
Yes, energy gels can be a good way to fuel before or during cycling. Energy gels offer a combination of quick-acting carbohydrate electrolytes and sometimes caffeine, which have been shown to enhance performance and/or recovery in endurance sports like cycling...
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- by Sarah Achleithner
How many calories do you burn cycling?
According to Harvard University, cycling on a stationary bike at a vigorous pace for 30 minutes burns 315 calories for a 125-pound person, 378 calories for a 155-pound person, and 441 calories for a 185-pound person.Alternatively, cycling outdoors at 12-13.9...
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- by Sarah Achleithner
How much should I cycle a day to lose weight?
In theory, approximately 30-60 minutes of cycling per day (250-500kcal energy expenditure) is needed to lose 0.5-1 pound per week if dietary intake remains the same. However, in practice, the amount of cycling required to lose weight most likely varies...
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- by Sarah Achleithner
Yes, observational research suggests that cycling can reduce bone density most likely because cycling is a non-weight-bearing exercise [1]. Studies have found that two-thirds of professional cyclists had abnormally low bone mineral density (BMD) values, and riders who train between...
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- by Sarah Achleithner
Yes, milk can serve as a quick and easy post-workout snack for runners, however, it’s not entirely necessary for all runners to drink milk. One 8-ounce (1 cup) glass of cows’ milk provides 8g of high-quality protein which is important after...
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- by Sarah Achleithner
Should I eat boiled eggs before or after a workout?
Yes, boiled eggs can be eaten as part of a post-workout recovery snack. However, boiled eggs are not recommended pre-workout since they provide little carbohydrate and contain protein and fat, which can lead to GI distress during exercise in some...