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    Fueling your ride for optimal performance and recovery

    Proper nutrition is crucial for cycling training as it provides the necessary energy, supports performance, and aids recovery. Here are some tips and tricks for nutrition during cycling training to ensure your body never runs out of fuel to reach your desired goal:

    1. STAY HYDRATED: Before and during cycling, regularly consume an isotonic drink – to replenish lost fluids and electrolytes and provide your body with energy. Aim to consume approximately 500ml to 1 liter of fluids per hour, depending on the intensity and duration of the training. Proteini.si Premium Isotonic contains Palatinose™ and Aquamin™ Mg for even longer-lasting energy release, better absorption, and fewer muscle cramps.

    2. FUEL UP BEFORE THE RIDE: Consume a carbohydrate-rich meal about 2 hours before training. A few minutes before training, you can also take Proteini.si Energy Gel with a gradual release, creatine monohydrate, or pre-workout for endurance athletes for even more energy and better endurance.

    3. CARBOHYDRATE INTAKE DURING RIDES: It is essential to maintain energy levels, prevent exhaustion, and improve endurance during the training itself. It is recommended to consume some form of energy every 45 minutes, but this depends mainly on each individual and the intensity of the training. Be sure to replenish before your tired body signals the need. The use of energy gels – Proteini.si energy gels, isotonic drinks – Proteini.si premium isotonic, energy bars – Proteini.si energy bars, and solid food – sandwiches, bananas, pastries is recommended.

    4. RECOVERY MEALS: After completing the ride, consume foods rich in proteins and carbohydrates to replenish glycogen stores and promote fast and quality muscle recovery. Proteini.si Recovery Shake was developed specifically for this purpose in collaboration with the Cycling Federation of Slovenia and is an excellent shake for all endurance athletes.

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