What to eat when we do the Camino de Santiago by bike
The traditional cuisine of rural France, Navarre, the Basque Country, Castile-Leon, Extremadura... is one of those side events that arise while trying to reach Compostela but we can not grant everything we wanted for a cycling bound to Praza do Obradoiro. Cycling is a healthy practice that requires proper nutrition if we get all the way. Today: what to eat when we do the Camino de Santiago by bike.
We must start preparing the diet a few days before starting the Camino. We have to take stock of carbohydrates to accumulate glycogen in muscle and liver "deposits". We can accumulate glycogen incorporating one meal a day based on carbohydrates. We can also strengthen the contribution of glycogen if we consume carbohydrates in the "minor" meals as a snack. Remember that foods that provide carbohydrates include pasta, rice, bread, cereals, fruits, honey, sugar or tubers. Although, the days before starting the Camino de Santiago the task of take stock of these carbohydrates does not mean we have to follow an unbalanced diet. We should eat moderate amounts and balanced fruit, vegetables and cereals.
It is desirable that the carbohydrates we consume are are complex, which means that during digestion are released slowly into the blood. Complex carbohydrates found in cereals, pasta and rice. The complex carbohydrates are comprehensive, rich in fiber, which is beneficial to our digestive system.
Before breakfast we start the stage for at least two hours in advance to digest and will not affect us heavy pedaling. Carbohydrates should not miss in breakfast. We also take care of hydration by drinking a large glass of water before you start breakfast.
Just before starting stage is good that we take a piece of fruit, apple or banana best because they are easy to digest.
Once you're riding through valleys and mountains, with the goal of Road always in mind, it is good that we take some food hourly fruits, nuts, energy bars or gels will be the most convenient. Also condensed milk or honey can help prevent slut. Sodas can help its large amount of sugars but can also cause gastric distress.
At lunchtime we choose a dish that is not too heavy or produce acidity or gases. Yes, it's a shame because we cross lands forceful gastronomy but our body will thank us for our midday meal is a sandwich of ham, turkey, chicken or tuna dish with white rice, pasta with olive oil, fruit or yogurt. We should let the food stand for half an hour before returning to the amino Santiago.
The beverage may be water or an isotonic sports drink because they combine minerals and maltodextrins. We seek to drink every 15 to 20 minutes with small sips rather than gulps.
From the half hour and until two hours after finishing a stage, it opens a "metabolic window": a period of time when the body detects more nutrients it comes; this is the right time to achieve a quick recovery. To recover, the first thing to do is to rehydrate and then take simple carbohydrates.
When we go to dinner, we must follow the same power line, giving priority to carbohydrates and protein hydration but we include food for the muscles to 'regenerate': combine carbohydrates and proteins with vegetables or salad.
Breakfast: cereal with milk or toast with jam or honey yogurt, fruit coffee, juices.
Lunch and dinner: salad, vegetables or potatoes, pasta or rice accompanied tuna, grilled chicken, salad vegetables or baked fish or meat fruit, yogurt plate.
Lunches and snacks: fruit, yogurt, toast or bars.
During stage: fruits (bananas, chopped apple or pear ...) Dried fruit (apricots, raisins ...) gels or bars, sports drink, honey or condensed milk.