Nutrition
What you eat and drink has a huge impact on your energy, endurance, and recovery. Good nutrition helps you ride stronger and feel better — before, during, and after every ride. Here are the basics every cyclist should keep in mind.
Eat Before You Ride
Have a light meal with carbs 1-2 hours before a long ride — oatmeal, bananas, or bread work well. Never start a long ride on an empty stomach.
Drink Regularly
Don't wait until you're thirsty. Sip water every 15-20 minutes, and drink more in hot weather to avoid dehydration — especially important in Turkmenistan's summers.
Refuel After Riding
Within an hour after your ride, eat a mix of carbs and protein to help your muscles recover. A proper meal or a simple snack both work well.