Do you want to set off for a bike journey and you need to know the perfect recipe for the cyclist's diet? Below you will find a series of tips not to be missed!

Deciding to embark on a bike journey responds to a series of specific desires: for some, cycling is a passion, for others it's a way to challenge themselves, while others use it to get back in shape by experimenting with a healthy and sustainable lifestyle. Cycle tourism, at whichever level it is practiced, involves a prolonged effort of several hours, so it requires a considerable amount of preparation not only physically, but also nutritionally.

Following a cyclist's diet is undoubtedly one of the most important elements to prepare yourself best for your journey, avoiding experiencing pain and excessive fatigue. To compensate for the energy expenditure it is therefore essential to rehydrate the body and nourish it with certain types of food.

Breakfast is the most important meal of the day, but when you have to face a few hours of pedaling, you need to carefully follow some basic tips:

• It is advisable to eat one or two hours before the start of physical activity, thus avoiding overly stressing the digestive system that, during physical strain, does not enjoy the amount of blood necessary to cope best with digestion.

• To start the day on the right foot, it is better to prefer orange juice, bread or rusks with jams or honey.

• It's important to take in a good dose of carbohydrates: bread and cereals are the perfect foods to start your day energetically.

• Avoid foods high in protein and fats to stay lighter and sprightlier during your bike journey.

• Remember to rehydrate with water and mineral salts: they are essential allies for your physical activity.

During your bike trip, you need to eat and drink often, but little at a time, so as not to deprive the muscles of the energy and blood necessary to continue on your journey. The ingredients you should never do without:

• Drink plenty of water, about a liter every two hours. Dehydration is a phenomenon that is often overlooked, causing minor ailments and unpleasant surprises. Remember to pay proper attention to this aspect during your trip.

• Enjoy a short break by eating a fruit, rich in simple sugars and vitamins.

• In case of a very important physical effort, you can also allow yourself a energy bar, homemade or purchased in specialized stores.

• A bit of dried fruit like nuts or almonds (without overdoing it) at the end of meals: vegetable fats are positive for the body and give energy to the body.

Once you have finished your trip remember that for about half an hour our body is very receptive: this phase is called the "Insulinic Window". In this case, you might find it very useful to eat something light, but nutritious, like a nice fresh fruit smoothie or a sandwich with cheese.

Seriously following the cyclist's diet is a good way to stay in shape and to best manage your energies during a trip, so do not forget to follow our tips and bon appétit!

Now that you know how to follow the perfect cyclist diet, all you have to do is choose your next adventure. On cyclando.com you find hundreds of trips for every training level, from the easiest ones, also suitable for those who are having their very first experience with cycle tourism, to those on the most challenging routes. now all you have to do is choose the one that suits you best and set off cycling!