{"id":1493829,"date":"2023-09-14T09:53:43","date_gmt":"2023-09-14T07:53:43","guid":{"rendered":"https:\/\/magazine.bkool.com\/?p=1493829"},"modified":"2023-09-14T09:53:46","modified_gmt":"2023-09-14T07:53:46","slug":"what-do-i-eat-for-breakfast-before-a-race","status":"publish","type":"post","link":"https:\/\/magazine.bkool.com\/en\/2023\/09\/14\/what-do-i-eat-for-breakfast-before-a-race\/","title":{"rendered":"What do I eat for breakfast before a race?"},"content":{"rendered":"\n
Cycling is a discipline that demands a lot both physically and mentally<\/strong>. However, the vital importance of breakfast to a cyclist’s performance is often overlooked. As the saying goes, breakfast is the most important meal of the day<\/strong>. Within the context of cycling, it is indispensable fuel for facing races and training.<\/p>\n\n\n\n A balanced breakfast is one that correctly combines macronutrients, micronutrients and hydration<\/strong>. In addition to satisfying hunger, its primary goal is to provide the necessary energy to face physical activity and assist in muscle recovery.<\/p>\n\n\n\n Carbohydrates are the primary source of energy for the body<\/strong>, especially in endurance sports like cycling. They are essential for maintaining glycogen levels in the muscle and liver, enabling a steady pace during the race. Foods such as oats, wholemeal bread, and fruit are excellent choices to include in breakfast.<\/p>\n\n\n\n Necessary for muscle recovery and repair<\/strong>, proteins are another vital macronutrient. Some studies suggest that including proteins in breakfast can help improve the feeling of fullness. Eggs, yoghurt and cheese are ideal sources.<\/p>\n\n\n\n Although often the most misunderstood macronutrient, fats are essential<\/strong> for long-term energy production and for absorbing certain vitamins. Healthy fats, like nuts, seeds, and olive oil, can be incorporated into breakfast.<\/p>\n\n\n\nCharacteristics of a balanced breakfast<\/h2>\n\n\n\n
Essential macronutrients for performance<\/h2>\n\n\n\n
Carbohydrates<\/h3>\n\n\n\n
Proteins<\/h3>\n\n\n\n
Fats<\/h3>\n\n\n\n