Answers
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- by Natalie Rizzo, MS, RD
Are bananas good for cyclists?
Yes, bananas are great fuel for cyclists. Many athletes eat bananas before or during a ride because they contain natural sugars (carbs) for energy but aren’t too harsh on your stomach. Plus, research suggests that bananas contain unique compounds that...
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- by Natalie Rizzo, MS, RD
Yes, there are several vegan pro cyclists. Vegan pro cyclists include Team USA track cyclist Dotsie Bausch, as well as Adam Hansen, Christine Vardaros, Paolo Barbon, Catherine Johnson, Mo Bruno-Roy, Kevin Selker, Zak, Colvacik, Jack Lindquist, Molly Cameron, Catherine Johnson,...
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- by Natalie Rizzo, MS, RD
How often should I take energy gels when cycling?
If you’re cycling for 90 minutes or more, consume a small amount of energy gel every 15-30 minutes. After 60-90 minutes your body has used up most of its stored carbohydrate (glycogen) and research suggests that you need to replace...
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- by Natalie Rizzo, MS, RD
Yes, many cyclists use whey protein. Whey protein is a byproduct of milk and the main component in many protein powders. Many athletes supplement their diets with whey protein after a ride to help with muscle recovery and repair. Whey protein...
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- by Natalie Rizzo, MS, RD
Yes, some cyclists use creatine to increase muscle power, strength, and recovery. Taking creatine is not necessary, but many cyclists find it helps them gain a competitive edge. Creatine is a dietary amino acid found in many animal foods, however, supplementation...
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- by Natalie Rizzo, MS, RD
What vitamins should cyclists take?
Most cyclists do not need to take vitamins, however, some cyclists may benefit from vitamin and mineral supplements if they are deficient in a nutrient or fall short of the recommended daily intake. For example, vitamin D is found in only...
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- by Natalie Rizzo, MS, RD
What supplements should I take for cycling?
No, you do not need to take any supplements for cycling, but you may find some helpful for performance. Several supplements have been studied for their performance-enhancing abilities, including tart cherry juice, turmeric, caffeine, creatine, sodium bicarbonate, beta-alanine, and magnesium....
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- by Natalie Rizzo, MS, RD
What is the best supplement for cyclists?
There is no one best supplement for cyclists, however, tart cherry juice, turmeric, caffeine, creatine, sodium bicarbonate, beta-alanine, and magnesium, have been shown to be helpful for enhancing physical performance, improving energy, and/or promoting recovery in endurance athletes.Here’s a quick...
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- by Natalie Rizzo, MS, RD
Yes, caffeine is beneficial for cyclists. Studies show that consuming caffeine prior to exercise may result in improved performance, speed, power, and endurance capacity [1]. Caffeine is a central nervous system stimulant that works by blocking adenosine and is found naturally...