As mentioned in our previous nutrition articles, fruits are essential food for cycling and to keep the tone during all your tests. Dates are amongst those fruits that are good for cyclists.
In this sense G4 has concocted this time for you a wonderful article about dates for the before-during and after races with a detailed passage on the various goods made of this edible like no other.
Benefits of dates
Date is high in carbohydrates and low in fat
The date is excellent for health because it is rich in fructose, dextrose, sucrose, maltose. Carbohydrates that are real sources of energy for the body. These carbohydrates also help fight against high blood pressure.
Dates help promote good digestion and fight against temporary constipation. Foods rich in fiber also help keep the intestines healthy.
They also contain amino acids such as alanine, arginine, glycine, serine, or valine. These amino acids have many virtues, such as reducing blood pressure or joint pain. They can also contribute to the increase of the muscular mass.
Before the race
They are rich in fiber and quickly bring a sense of satiety. Boost and satiate your body by taking two to three dates before your event to replenish your body sugar.
During the race
FOOD MUST BE ADAPTED TO TERRAIN CONDITIONS
It is advisable to study the weather and the conditions of the track well before preparing your race snack.
This is to better adapt your diet and hydration to the actual conditions of practice. Knowing how to anticipate the food present on the refreshments makes it possible to plan the provisions to take away.
The feeding during a bike ride depends on the duration of the effort: for a race of one hour, it is not necessary to eat. If the effort is more intense, think of dried fruits, fruits ….. for our part we advise you to take 4 dates for their natural sugars which will be used to produce energy during the session, or to recharge the reserves of glycogen emptied by it.
Endurance athletes will also be able to consume them during long tests, even if a supplement of dextrose or maltodextrin will surely be better digested.
The after race
After the effort, you should avoid fatty and sugary foods because they will delay digestion and also delay recovery. After the effort, there is a recovery period called the metabolic window. At that point, you have to give the body everything you need. The body needs protein, carbohydrates, vitamins and minerals.
Right after the effort, you can consume food to recover well. Namely foods rich in carbohydrates dates.
With all these elements, you can make dates an essential accompaniment for your sporting events …
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