Carbohydrates, particularly in the form of glycogen, are the main energy source for cycling, providing fuel for muscles during exercise.

Cyclists should aim for a carbohydrate intake of 3-4 grams per kilogram of body weight per hour during long rides to maintain energy levels.

Glucose is the most rapidly absorbed and utilized carbohydrate, providing quick energy during cycling.

Protein is essential for muscle growth and repair, aiding in recovery and adaptation after cycling workouts.

Cyclists should aim for a protein intake of 1.2-1.5 grams per kilogram of body weight per day to support muscle recovery and growth.

Polyunsaturated fats, such as omega-3 and omega-6 fatty acids, are beneficial for cyclists as they support heart health and reduce inflammation.

Cyclists should aim to consume 3-4 liters of water per day to maintain proper hydration and prevent dehydration during rides.

Dry mouth and headache are common signs of dehydration in cyclists, indicating the need for immediate fluid intake.

Sodium is a crucial electrolyte that helps regulate fluid balance and muscle function, making it essential for cyclists to replenish during rides.

Cyclists should aim for a sodium intake of 400-600 milligrams per hour during exercise to maintain electrolyte balance and prevent hyponatremia.

Isotonic sports drinks, which have a similar concentration of carbohydrates and electrolytes to blood plasma, are generally recommended for cyclists as they promote rapid absorption and hydration.

Cyclists should aim to consume a pre-ride meal 1-2 hours before the start of their ride to allow for proper digestion and energy availability.

Oatmeal with fruit and nuts, as well as whole-wheat toast with peanut butter and banana, are examples of balanced pre-ride meals that provide a combination of carbohydrates, protein, and healthy fats.

Cyclists should aim to consume energy gels or bars every 30-45 minutes during long rides to maintain energy levels and prevent fatigue.

Chocolate milk is a popular recovery drink for cyclists due to its combination of carbohydrates, protein, and electrolytes, which aid in muscle recovery and replenishment of glycogen stores.