How many calories should a cyclist eat?

Insufficient food is a big factor in explaining an unexpectedly poor performance. As well as eating the right amount of food, it is also important to eat healthy foods which offer more than just calories.
- One mistake cyclists can make is to just eat carbohydrates; but for recovery and long term good health, you will need a mix of carbs and protein.
- It is better to base calorie intake primarily on complex carbohydrates such as grains, lentils and pasta. These provide steady blood sugar levels and not just an immediate ‘hit’, avoid too many simple sugars.
- When riding, it is important to eat constantly and not wait until you feel hungry. If you wait until you are hungry it will be too late. This is important for races lasting over 2 hours such as a 100 mile time trial. There is only so much food the body can take per hour, therefore, there should be a constant supply of food.
- Bananas (although has high glycaemic index)
Muesli bars (mixture of food)
Sandwich rolls e.g. jam sandwiches, banana sandwiches,
Apples are good for you.
- Foods with a high glycaemic index increase the blood sugars rapidly. Foods with a low glycaemic index raise blood sugar levels gradually over a period of time. Therefore, before the start of a ride and at the beginning of a ride it is good to eat foods with relatively low glycaemic index. These foods include: apples, bran, spaghettic, baked beans. Foods with a high glycaemic index are better eaten at the end of a ride. High GI foods include: bananas, potatoes, jelly beans.