In part 1 of Cycling Nutrition 101 I talked about the importance of having fats in your diet. For part 2 in my series of cycling nutrition articles I will delve into a topic that is probably the most important part of a cyclist’s diet.

If the 1990’s are to blame for brainwashing us into believing that fats are evil and will make us overweight, than surely the start of the 21st century is to blame for the low carb diet. Thanks to Atkins, (which thankfully has gone the way of Chapter 11) Americans now cringe at the thought of all the carbs they will be ingesting with every bite of their McDonald’s Big Mac. Following in the footsteps of the huge low fat diet success, big food corporations brought in the world’s best marketing masterminds to help bring the low carb diet to every American. Through TV, magazine, and just about every other means possible, we were repeatedly told how bad carbs were for our health. We could eat all the hamburgers and hot dogs our unhealthy heart desired, as long as we didn’t eat the bun.

The only problem with the low carb diet is the fact that carbohydrates are the foundation to a healthy diet. They provide glucose, which fuel the brain and entire central nervous system. Many carbohydrate foods also provide fiber to keep your gastrointestinal tract healthy, and carbs play a huge role in preventing heart disease and cancer. When it comes down to it, carbs should make up half your calories each day, especially as a cyclist.

There are two types of carbohydrates, simple and complex. Simple carbohydrates are found in things like candy and sweets, or regular pastas and white bread. The simple carbs found in sugars can be beneficial immediately before, during and after a long ride, but that is a topic for another article. The carbs you want and need are the complex kind. Complex carbs are found in whole wheat breads and pasta, nuts, fruits and vegetables, brown and wild rice, or oatmeal.

According to a USA Today article on post-workout nutrition, two decades of research have shown that consuming carbs after a hard workout rebuilds worn muscles and primes the body for the next training. Failure to eat the right food after exercise, or worse, skipping the post-exercise meal altogether can harm your body.

Carbs, the main source of energy during physical activity, are stored as glycogen in muscle cells. During exercise, the glycogen reserves deplete and an intake of carbs is needed to replenish the body. Neglecting or avoiding the post-workout meal could result in muscle breakdown and leave your body feeling fatigued during the next workout.

Think of your body as an automobile. You can,t expect to drive your car for miles on an empty tank, and you shouldn,t expect to run miles on an empty stomach. It is recommended that you eat a meal full of complex carbs within 30 minutes of working out to help refill your gas tank.

Stay tuned for Part 3 of Cycling Nutrition 101 where we will talk about yet another component that is important for any cyclist’s diet.