Riders are pretty active. They go for the toughest riding challenge. They are into one of the most exhaustive sports and leisure. Thus, they need extra attention to their health so as to keep a sound and healthy body.
Forming a healthy eating habit can uplift rider's vigor, physique and health. Skipping meals and eating junk foods like cola and burgers are not advisable. Riders have to stay healthy otherwise they will lose an opportunity to ride and enjoy.
Here are the essential nutrients for riders and other active individuals:
Carbohydrates Like any other active individual riders must be fueled by a carbo rich diet. Carbo can fuel both slow and high-intensity activities like riding. It is the most ergogenic nutrient. It means that it stimulates performance. Rice, sugars, pasta, beans, bread, grains and starches are rich in carbo. Lack of carbo especially when you are physically active may result to premature exhaustion because the energy stores are depleted.
Fats Fat is not 'all' bad. In fact, it is another energy source that fuels performance. It supplies the body with essential fatty acids which are essential to our skin and other organic functions. It also carries with it fat soluble vitamins (A, D, E and K) which are good for eyesight, blood clotting and other benefits. Fat only becomes bad when taken more than twice as other energy-dense nutrients. Saturated fat or those that are generally solid at room temperature are less healthful compared to unsaturated fat. Thus, rider must prioritize unsaturated fat.
Protein Protein is our body's guard against wearing and tearing of tissues. It grows new tissues in order to repair the damaged ones. Nuts, tofu, peanut butter, red meat, beans, cheese, chicken and fish are rich in protein. Riders must set 15 to 18 per centum of protein in their daily diet.
Calcium Dairy products like milk and cheese are best sources of calcium. Other sources are broccoli, kale and collard greens. Calcium is for strong bones and teeth. It also helps protect against muscle cramps.
Sodium Do not cut on salt because they are essential in the absorption of water, stimulation of thirst reflex and maintaining fluid balance.
Potassium Bananas and orange juice are good sources of potassium. Potassium is an electrolyte which sometimes gets depleted over a long period of hard work. Riders must have enough so as not to deplete electrolyte. Nevertheless, nothing beats the essence of plain water. So take ample water but do not overdo it because heavy tummy limits movements. You may not like it when there is a need for you to stop every fifteen minutes just to look for urinals. What if there is none? What an inconvenience!
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