Health Watch is a Public Service of the Office of News and Publications and is intended to provide general information only and should not replace the advice of a medical professional. You should contact your physician if you have questions about any of these topics.
We're talking about safe cycling this week on Healthwatch. Bicycling is a great form of endurance exercise, but you need the right fuel to keep your body going during long bike rides.
Dr. Luis Palacios, a sports medicine expert at UT Southwestern Medical Center who is also an avid cyclist, says you need the right mix of protein and carbohydrates before, during and after a ride. When you're in training, you need a diet that contains about 60 percent carbohydrates, less than 30 percent fat and about 15 to 20 percent protein. If you're riding for less than an hour, water should be sufficient for hydration, but for longer rides, you'll need carbohydrates in the form of sports drinks, carbohydrate bars or gels. You can avoid cramping during exercise by staying hydrated. You'll need four to eight ounces of sports drink every 15 or 20 minutes.
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May 2005
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