As a keen sports person, you will know that cycling is a physically demanding sport which requires strength, stamina and a lot of energy. This is why maintaining a good diet is essential for your performance.

As a fitness-fanatic, you are likely to go to the gym regularly and limit your cosy nights in watching TV or playing at so you can fit in enough training. Below are a few diet tips you might like to read to ensure you’re getting all the right energy sources and nutrients.

It’s recommended that cyclists should drink 17 to 20 oz. of fluid prior to a long cycle In addition, sports drinks which contain 15 to 18 g of carbohydrates per 8 oz are ideal for boosting your energy levels and refuelling your muscles. You could even make your own energy drink which will save you some money. Simply get your sports bottle and fill it 3/4 of the way with water. Add some squash and a pinch of salt. It may sound like a strange ingredient but when you sweat, you lose a lot of salt. This drink will help to stabilise your energy and replenish your salt levels.

Load up on carbs
Endurance cyclists need plenty of carbohydrates because this is what creates long-term energy stores. Eating plenty of carbs means you will be able to cycle much longer. When you eat pasta, mix it with a light dressing like pesto or olive oil rather than cream or cheese.

Increase your iron intake
Iron helps to form red blood cells and a deficiency in this mineral can cause symptoms like fatigue, dizziness, nausea, vomiting, headaches, weight loss and difficulty breathing, which is the last thing you want when you’re cycling. Great sources of iron include red meat, poultry, fish, green leafy vegetables and fortified cereals.