Bite on these Munchies in Between your Bike Ride

Stop, Snack & Speed Up

Bicycling has become a favorite hobby rather a craze for many people. Surprisingly, its not only youngsters who’ve taken this up but we do see fit and healthy adults, middle-aged and above middle age too, cycling up the hill on a bright sunny morning. Eating healthy and nutritious foods provides you with the energy needed to start your trek but what about replenishing lost energy stores in between the long and arduous bike ride? Energy alone is not the key need from a good snack in between but there are other factors too that must be kept in mind before packing your snack bag.

Carbohydrates are the fueling source for any physical activity. This macronutrient is stored as glycogen in the liver and muscles but we also need replenishment in between to rekindle lost nutrients and energy. If your ride is less than an hour the food that you eat before starting the trek is good enough but for those rides that surpass the 60-minute timeframe your body depends on the snack that you carry to keep you hydrated and energized. It is recommended to pack more snacks than you think you need and eat/drink a small portion of them every quarter of an hour. Listed here are some of the best snacks that you can carry with you anytime you take up a bike ride.
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1. Bananas are the go-to snack that comes to the mind of any individual seeking instant energy while training. Packed with potassium and healthy carbs, they empower the muscles to utilize fuel efficiently and maintain energy stores. Greater the fuel that reaches the muscles higher goes your pedaling speed. The fuel also indicates the brain to keep moving steadily despite the tiredness hitting you.
2. For rides that take less than an hour to complete its nothing other than water than helps you replenish lost hydration. But for those who love to bike for more than an hour, whose body emits more sweat or those who cycle under extremely hot weather conditions it is better to carry one bottle of water and another bottle of some sports drink. While people prefer to buy a sports drink from outside this might be laden with added sugars. Create magic on your health by preparing your own sports drink with black/green iced tea, some juice, minimal sugar and a pinch of salt to nourish you with antioxidants. Antioxidants protect our body from free radicals which can be hazardous on our health. Understand more about antioxidant-free radical reactions from www.firsteatright.com. Use both the drinks on a rotational basis taking a sip from your water bottle and going for your sports drink during your next break.
3. Rather than relying on hunger cues to stop and snack it is advisable to snack every 20 minutes or so. A sandwich is the best possible option. Make one with jam and peanut butter to fill you with proteins and fats. Cut your sandwich into four quarters and have one quarter during each of your breaks.
4. A trail mix is a multipurpose snack that’s effective for the individual on various occasions. Being rock-solid sources of carbohydrates some of the dried fruits and nuts such as dried prunes, apricots and raisins provide the added benefits of potassium. Make your own trail mix with your choice of fruits, nuts and seeds. For someone who is prone to sweating heavily it is advisable to carry salted nuts and seeds.
5. Energy bars are also an option but they might be quite expensive. Still if you are going for an energy bar choose something that has its ingredients as whole grains, dried fruits and nuts.
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The curated list given here is portable, doesn’t melt/affected by the weather, nourishes your muscles with nutrients and can be consumed based on your schedule (be it night or day). Once you have completed your designated trek it is essential that you attend to the recovery foods that help you get ready for the next one. Your ability to recover is based on the post-ride food choices that you make. Experts suggest that it is advisable to consume something that contains all three macronutrients-carbohydrates, fats and proteins-within 30-60 minutes after the exercise is completed.