How can I combine drinking with eating before cycling to fuel and hydrate?

Why is It relevant to combine drinking with eating before cycling?

1. Nutrient content: Drinks can contain various nutrients, such as protein, fat, and cabrs. Some are beneficial before a ride, while others may be less ideal. Consider the type of ride you have planned to decide which nutrients are most appropriate, and choose beverages accordingly
2. Carb intake: Drinking beverages that contain cabrs can help increase your carb intake without being too heavy on the stomach. This strategy is particularly useful when your carb needs are high, such as before long or intense rides. Look for drinks with a balanced carb content to provide energy while keeping you light and comfortable
3. Nutrient absorption: Consuming fluids alongside solid foods can enhance nutrient absorption. Hydration helps with the digestive process, helping your body efficiently use the nutrients from your meals, which is crucial for both performance and recovery
4. Convenience: Combining hydration with food can streamline your pre-ride routine

How do I integrate hydration into my food intake before exercise?

Listen to feelings of thirst, and tune your hydration as needed by following these steps:

1. Choose beverages you enjoy: Drinking beverages you like will help maintain a consistent hydration routine. Experiment with different flavors and types until you find the ones that work for you
2. Log nutritional content: Log your drinks in the FoodCoach app to check the nutritional content of your beverages. This can help you track your intake and ensure you’re meeting both your hydration and fueling needs
3. Avoid high protein and fat: Make sure your drinks are not too high in protein or fat, especially before high-intensity rides, as these can lead to gastrointestinal issues during your ride. Focus on lighter options that are easy to digest
4. Opt for medium carb drinks: Preferably choose drinks that are medium in carbs to serve as both fuel and hydration. This balance helps sustain your energy levels without causing digestive discomfort
5. Test and adjust: Practice your pre-hydration strategy with different types of drinks before various training sessions. This experimentation will help you determine what works best for your body under different conditions
6. Integrate hydration into your fueling strategy:Create a personalized hydration plan that seamlessly combines fluid intake with your pre-exercise meal. This approach will ensure that you meet both your fueling and fluid needs effectively
7. Enhance endurance and recovery: A well-planned hydration strategy supports longer and more intense workouts, allowing you to push your limits while also aiding in faster recovery afterward

Every cyclist has unique needs. Use the FoodCoach app and ‘Hydration before training’ Medal to tailor your fueling and hydration strategies, ensuring you're fully prepared!

• Get it on Google Play
• Download on the App Store