Complex carbohydrates are an important source of energy for cyclists. They are slowly absorbed by the body, providing a long and steady supply of energy during long bike rides.
Complex carbohydrates are polysaccharides made up of long chains of simple sugars (glucose). They are found in plant-based foods such as grains, cereals, legumes, and vegetables.
On average, 1 gram of carbohydrates provides 4 kcal of energy. For example, a serving of oatmeal (40 g) contains about 27 g of carbohydrates and provides approximately 108 kcal.
Including complex carbohydrates in your diet is key to maintaining energy and endurance during cycling. Choosing the right foods and timing your intake will help you optimize your performance and enjoy your ride.