Usually cyclists do not need food because they are a bit which helps maintain optimal weight for their sport. However, if you want to lose weight (fat actually), make sure you reach your goal before the beginning of cycling season. Of course, you’ll need professional help to get there.

Many cyclists are always concerned about power to weight ratio that it plays an important role in achieving speed. However, losing weight may not be the answer. If you are overweight, it pays to lose by fitness and nutrition for cycling. However, if you lose too much weight, it will have a negative impact on your strength and endurance. In addition, if you actually go on a crash diet, you have vitamin and mineral deficiencies. Therefore, you should make an effort to pay more attention to fitness and nutrition for cycling.

Before you begin your workout fitness, be sure to eat a meal high in complex carbohydrates with some protein thrown in. This meal should be consumed about 3 hours before your workout. Also drinking enough water to keep your body hydrated. If necessary, electrolyte drink.

After you wrap your workout, be sure to eat another small meal in 30 minutes. This meal should consist of carbohydrates and proteins. This will help your muscles recover and rebuild. Thereafter, within 2 hours had a real meal of carbohydrates, lipids, proteins, vitamins and minerals.

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Function
Helps repair the wounds and prevent infection; vital for cell metabolism, assists in iron absorption, the elderly, smokers, women taking oral contraceptives, drinkers and those taking certain types of medication including aspirin , steroids and antibiotics may need an extra dose of vitamin C.

Employment and dosage
Take 500 mg daily in cases of acne, anxiety, colds, hay fever, allergic rhinitis 0, sores, constipation, depression, eczema, hair loss, insomnia, irritability and anger, menopause, migraine, osteoarthritis, menstrual painful, sore throats and varicose veins. Take up to 2,000 mg daily in cases of chronic fatigue syndrome, acute sinusitis, colds, flu, laryngitis and tonsillitis. If it causes diarrhea, reduce the dose to 500 mg.

IMPORTANT NOTES
* Take supplements late in the evening, several hours after eating or taking other supplements. If you cause stomach irritation, take with meals.
* Do not exceed suggested dosage of supplements. Information on the dosage that appears on the packaging of supplements varies greatly, so make sure you read the packaging carefully, and if in doubt, consult a doctor or a physician specializing in nutrition.
* If taken in excess, water-soluble vitamins like B and C, are naturally eliminated, while fat-soluble vitamins like vitamins A, D, E and K, accumulate and cause tissue damage .
* The doses listed here are not suitable for children, unless otherwise indicated.
* Do not turn food supplements during the first 14 weeks of pregnancy, unless recommended by a doctor.
* In general, unless otherwise indicated, take a supplement for a month and, if it is beneficial. continue to take 5 days per week for another month. After this deadline stop eating and consult a doctor or a physician specializing in nutrition.

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Sometimes the current nutritional habits make the supply of vitamins and minerals not be right that a complete and balanced diet should provide. Certain circumstances can affect the daily needs of these micronutrients. Factors such as age, stress, slimming diets or even sport, increase the need for vitamins and minerals.

So sometimes you need a vitamin supplement in our diet. The main vitamins in our view are: Vitamin A, E and C.
The role that these vitamins play in our view is crucial both from the point of view of the regeneration of ocular tissues and from the functional point of view:

Vitamin A (fat soluble), also called retinol, is essential for vision in the twilight, because it acts by stimulating the light sensitivity of this retina.Po deficiency can cause other problems in night vision.
To avoid these deficiencies of vitamin A is that eating foods high in beta carotene (a substance from which our body can make vitamin A), such as: carrots, spinach, milk, butter, egg yolk and liver.

Vitamin E acts as an antioxidant in the cells against free radicals in our body. By preventing the oxidation of cell membranes, allows good nutrition and tissue regeneration.
Vitamin E deficiency can cause anemia, destruction of red blood cells, muscle degeneration and reproductive disorders.
It is found in nuts, olive oil, avocado … well, we must bear in mind that the cooking of food destroys much of the vitamin and it should not be taken while iron supplements , since both interact and cancel each other.

Vitamin C: is found almost exclusively in fresh vegetables. It acts on the body as a carrier of oxygen and hydrogen, but also involved in the uptake of certain amino acids, folic acid and iron. Like vitamin E, have antioxidant effects. Being a water soluble vitamin just accumulates in the body, so a daily intake is important.

We found in fruits and vegetables. It is very sensitive to light, temperature and oxygen in the air. A fresh orange juice loses its vitamin C to 15 0 20 minutes have prepared, and also lost in vegetables when cooked.

When lack vitamin C, we feel tired, irritable and joint pains. It is important for vision by preventing degeneration, connective tissue.

Certain situations cause food intake despite the deficiency states of any of these vitamins:
* Age.
* Ocular pathologies.
* Stress.
* Diets.
* Oxidative imbalance.
* Work at your computer long hours.

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