The Scientific Nutrition Plan for Cyclists

50% of athletic performance depends on training, the other 50% depends on recovery and nutrition. For cyclists, a proper nutrition plan doesn’t just affect performance on the day—it determines long-term adaptation and progress.

Basic Concepts of Macronutrients

Carbohydrates: The Primary Fuel for Cyclists

Carbohydrates are broken down and stored as Glycogen in muscles and the liver:

• Muscle glycogen: approximately 300-500 g (1,200-2,000 kcal)
• Liver glycogen: approximately 80-110 g (320-440 kcal)
• Total: approximately 1,500-2,500 kcal of rapidly available energy

At intensities above 75% VO2max, carbohydrates are the primary fuel.

Protein: Repair and Adaptation

Protein is critical for muscle repair within 48-72 hours after a ride:

Fat: Important Fuel for Long-Distance Rides

During low-intensity (Zone 1-2) riding, fat provides 60-80% of energy:

• Daily fat intake recommendation: 20-35% of total calories
• Prioritize unsaturated fats: olive oil, nuts, fish

Nutrition Strategies for Different Training Goals

Building Endurance (Long-Distance Training)

Before training (2-3 hours prior):

• High carbohydrate (1-2 g/kg)
• Low fiber to avoid gastrointestinal discomfort
• Taiwan recommendations: White rice + boiled chicken leg, banana toast

During training (supplementation needed beyond 60 minutes):

• 60-90 g of carbohydrates per hour (glucose + fructose blend is optimal)
• Taiwan recommendations: Convenience store rice balls, bananas, sports drinks

After training (golden window within 30 minutes):

• Carbohydrates: 0.8-1.2 g/kg
• Protein: 0.4 g/kg
• Taiwan recommendations: Fresh milk (protein + carbs) + sweet potato, soy milk + taro

Riding for Weight Loss

The core of weight loss is a caloric deficit, but muscle must be protected:

Improving Power/FTP

When training intensity is high, adequate carbohydrate support is needed:

• Eat sufficient carbohydrates 2-3 hours before training
• Replenish immediately after training: 4:1 carbohydrate-to-protein ratio
• Daily carbohydrate intake: 6-10 g/kg (adjusted according to training volume)

Sports Performance Ratings of Common Taiwanese Ingredients

Hydration Strategy

Taiwan’s hot climate makes hydration even more important:

Daily baseline fluid needs:

• Sedentary day: body weight (kg) × 30-35 ml
• Training day: add sweat loss during exercise (can be calculated using body weight differences)

Fluid intake frequency during exercise:

• 150-250 ml every 15-20 minutes
• Beyond 1 hour: add electrolytes (sodium, potassium)

Criteria for adequate hydration:

• Urine should be pale yellow (straw-colored) for ideal status
• Dark yellow or orange indicates dehydration

Conclusion

A proper nutrition plan doesn’t require complex supplements or expensive foods. Taiwan’s food culture itself offers many quality ingredients suited for athletes—white rice, sweet potatoes, bananas, chicken, and legumes. Understanding your training needs and choosing the right foods will allow every ride to reach its optimal state.

Related Reading

• Daily Nutrition Plan for Cyclists: Precise Macronutrient Ratios
• Protein Needs for Cyclists: The Science of Muscle Maintenance and Repair
• Protein Intake for Cyclists: A Complete Guide to Muscle Recovery and Physical Maintenance
• Nutrition Plan for Cyclists: Nutritional Differences Between Training Days and Rest Days