Insights
Perform
What do I eat before my cycling training?
“If you aim to make the most out of your training session, focus on eating carbs before your training.”
Perform
What do I eat during my cycling training?
“Prioritize carbs during your training and keep proteins and fats to a minimum.”
Perform
How much do I drink before my cycling training?
“In general, aim for 500 to 600 milliliters of fluids about 2 to 3 hours before your ride. Drink another 250ml…”
Perform
What do I drink during my cycling training?
“In general, aim for around 400ml to 800ml per hour in order to stay comfortable.”
Recover
How much do I drink after my cycling training?
“In general it is fine to drink to satisfy your thirst, since this a good indicator of your hydration needs. However…”
Perform
Does caffeine enhance endurance performance?
“Yes, caffeine can enhance endurance performance. As individual responses vary, experiment with dosage and timing that suits you best…”
Protect
Does a low-carb diet help athletes lose weight effectively?
“No, research has not shown any evidence that a low-carb diet boosts energy expenditure or results in more fat loss. In fact…”
Protect
Should I as a cyclist take nutritional supplements?
“No. Prioritize a well-balanced diet rich in nutrients as the primary strategy for maintaining good health. Only consider taking nutritional supplements when…”
Recover
What do I eat after after my cycling training?
“Focus primarily on carbs and proteins in your post-training meal. Tailor your carb and protein intake to your individual needs for the best results. ”
Protect
What is energy balance in sports nutrition?
“Energy balance in sports nutrition means making sure the number of calories you eat and drink (energy in) matches the number of calories you use, during…”
Protect
How many calories do athletes need to maintain energy balance?
“To calculate how many calories you need to maintain energy balance athletes can use following formula: [((BMR x PAL) / 24) x hours not exercising + calories burned by exercise]. For a quicker solution…”
Recover
What should I do to recover faster after a workout?
“Focus on the “3 R concept" of recovery nutrition: Rehydrate, refuel and rebuild…”
Protect
Can certain foods boost the immune system for cyclists?
“Yes, a nutrient-rich diet can boost immune function and reduce infection risk in fanatic cyclists. To take action: ensure adequate intakes of energy, carbs, fluids, vitamins and minerals… ”
Protect
Should athletes take extra vitamin D?
“Yes, consider vitamin D supplementation during winter months when exposure to sunlight is limited to prevent and avoid…”
Perform
Can I train my gut as a cyclist to improve my performance?
“Yes, the gut is a crucial organ for cyclists and can be trained similarly to how we train muscles.”
Perform
How can I train my gut as a cyclist to improve my performance?
“Boost your carb intake and absorption systematically by consuming more carbs in your daily diet and during exercise. Train your digestive comfort by training with higher…”
Recover
Is animal protein better than plant-based protein for endurance athletes in recovery?
“For most athletes, animal protein is a more beneficial choice when it comes to recovery. While plant-based in theory can be sufficient to meet protein require…”
Recover
What are the best proteins for athlete recovery?
“Choose high-quality protein sources, to enhance your body's ability to support Muscle Protein Synthesis (MPS). These provide all the essential amino acids…”
Protect
Should I eat high-fiber foods as an athlete?
“Yes, athletes should always try to eat food high in fiber as fibers are of great importance to your health. Consider low-fiber strategies only for meals before and during…”
Recover
Should I spread my protein intake during the day as an athlete?
“Yes. Consuming protein at regular intervals, like every 3-4 hours, instead of having it all in one meal, ensures a steady amino acid supply, stimulating Muscle…”
Perform
How much carbs should I eat during training to maximize my cycling performance?
“To boost your cycling performance, all cyclists, no matter your gender or body type, can have up to 60 grams of glucose per hour during multiple hours rides. For rides lasting…”
Recover
Is the timing of when I take my protein relevant for recovery?
“Yes. The timing of protein is crucial to boost post-exercise Muscle Protein Synthesis (MPS) rates and glycogen replenishment thereby driving recovery…”
Recover
How much protein should I eat as a cyclist to boost recovery?
“To boost recovery, all riders should aim for an intake of approximately 0.3g/kg body weight of high quality protein per meal. For full body fitness…”
The morning routine of Wout van Aert
Wout doesn't eat numbers, he eats real food. He does not have to think if he the right thing and if its enough. That means no stress of choice at buffet for him
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Interview
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Television report
The morning routine of Wout van Aert
“Wout doesn't eat numbers, he eats real food. He does not have to think if he the right thing and if its enough. That means no stress of choice at buffet for him”
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Goodbye
Primoz Roglic: FoodCoach fan from day one
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Recipes
10 popular carb-rich meals
“Replenishing your carbohydrate stores can help you perform better, faster, and stronger while also aiding in faster recovery. Why not try something new every now and then? Take a look at these 10…”
FoodCoach tips
Popular products to eat during cycling training
“Looking to power up your endurance training with the right nutrition? It's all about finding the perfect product that matches your carb needs and fits seamlessly into your routine. Here are some popular options…”
Do-It-Yourself
NEW: Food-Logging
“While FoodCoach provides every athlete with a daily tailored nutrition plan, personal preferences for amount of meals and its size are individual, differ and can change. To provide more flexibility, FoodCoach launches: Food-Logging…”
Do-It-Yourself
How do I log food in the FoodCoach app
“This new food-logging feature helps you: easy log your intake, skip meals if necessary, add own products for 'food during training’. This is the first big step towards…”
