According to the Mayo Clinic, women should eat 21 to 25 grams of fiber a day and men about 30 to 38 grams per day. Keep levels low before you start biking, but don't cut fiber out of your diet completely. But too much fiber can lead to cramping in the middle of your workout, says Young. Fiber is certainly good for you, as it helps move things along the digestive tract. Try ordering brown rice instead of white or a whole grain tortilla.

And surprisingly, you can find a ton of whole grain foods at fast-food restaurants. Carbs are a great source of energy, especially whole grains. As Young mentioned, these foods can cause a lot of discomfort if eaten before a ride, so if you really want ’em, save fried foods for after. “The word crispy is a giveaway for deep fried,” Young says. >Avoid foods that are deep fried or described as crispy. Sodium is never a problem at fast-food spots-any place you go, you’re going to get your sodium for sure,” says Young. (Keep in mind, some people might need to avoid having too much sodium.) “You want to have electrolytes like potassium and sodium. Fast-foods are high in salt, which can be good for you if you have a long, sweaty ride on the books. Homemade Snack Recipes to Fuel Your RidesĪ couple things to keep in mind if you’re picking up a healthy fast-food meal or snack:.But in general, your calorie intake is going to depend on your age, gender, and activity level. According to the Dietary Guidelines for Americans published in 2020, most adults ages 19 to 59 need to eat between 1,600 and 3,000 calories a day. What’s more important, Ruscigno says, is that you develop a basic understanding for nutrition and food to successfully energize your body for your workouts. On the other hand, registered dietitian, cyclist, and co-author of the book Plant-Based Sports Nutrition, Matt Ruscigno says, “I’ve worked with athletes who need upwards of 8,000 calories a day and so a couple of French fries isn’t going to hurt.” Like most diet choices, it comes down to what your body needs and eating most things in moderation. “When we think of fast food, we think triple burgers, fries, shakes, and those really are no-nos.” Young says cyclists can have more calories than the average person because they are very active, but it’s important to consider what you order, the nutrients in those dishes, and not to overindulge too much.

“The one thing about fast food that’s positive is that you do have choices,” says Lisa Young, Ph.D., R.D., adjunct professor of nutrition and food studies at New York University. Play icon The triangle icon that indicates to play

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