Nutrition

Food Habits for Cyclists

Busy athletes, both elite and recreational can get a little lazy when it comes to their nutritional preparation. All too often this translates into food choices of muffins, cakes, banana bread, energy drinks as well as high fat food treats which offer little nutritionally.

Label Reading

Label reading is one of the most useful nutrition skills we can have – the mandatory (and sometimes tiny), nutritional panels featured on all packaged foods in Australia contain vital information including details on the foods’ ingredients, kilo joule, carbohydrate and fat contents, which enable you to make informed decisions about what you will and will not put into your mouth.

Recipes from Bicycling Australia Issue 155

Here are all the recipes you need to complete our 'Lose 5 Kilos in 28 Days' featured in Bicycling Australia Jan/Feb issue. Each of these has been tested by our staff for taste and variety.

Fitness Fast

Life can be pretty overwhelming at times, especially when you have your plate full with work and family commitments. As a result, riding often takes a back seat and fitness wanes. When a ride opportunity finally presents itself, you’re left as a wheezing gasping mess, flailing away behind your fitter riding buddies. This article will look at some small things you can do to keep your body prepared for cycling with only a small investment of time.

Commute to Work

The Best Bang for your Bite

While many of us are aware of the need to eat more fresh fruits and veggies, drink more water and choose low fat foods, the reality is that within busy lifestyles it can be exceptionally useful to know a few of the key foods you can target in your diet to get the most nutrition bang for your bite.

Constipation, Diarrhoea and IBS

Many take their digestive system for granted… until it goes wrong. How many of us are guilty of gulping down breakfast and out the door faster than their wheels can take them? Or of skipping meals on long rides? If not immediately, down the line, serious gastrointestinal problems can manifest, such as bowel distension, haemorrhoids and even cancer. So before it’s too late, it’s important to care for our alimentary canal—all nine metres of it. Otherwise it might soon grumble a little louder than usual.

Breakfast of Champions

Your mother was right again— breakfast is the most important meal of the day. Failing to optimally fuel your body first thing in the morning can leave you more prone to fatigue, low concentration and may even make it more difficult for you to lose body fat. An optimal nutritional intake at breakfast will include at least one type of low glycaemic index, wholegrain carbohydrate as well as a source of nutrient rich protein. The slowly digesting carbohydrate will help regulate blood glucose levels throughout the morning while simultaneously refuelling the muscles.