How to choose your energy drink?

Regardless of the cycling/mountain biking discipline or level of practice, adequate hydration is essential for the body's wellbeing. Cyclists need to drink regularly to compensate for all fluid losses (water and mineral salts) caused by exercise, or risk encountering a physical collapse. As the foundation of sports nutrition, the energy drink is fully part of an overall performance-oriented approach.

Here is all the information you need to choose the right energy drink for cycling.

THE IMPORTANCE OF STAYING WELL HYDRATED WHILE CYCLING

Insufficient or poorly managed hydration can have disastrous consequences during a cycling outing or competition. The first signs of dehydration (cramps, muscle weakness, fatigue…) directly affect the cyclist's sensations and immediately impair their performance.

Compensating for fluid losses caused by perspiration

To understand the fundamental role of hydration in cycling, it is worth remembering that the human body is made up of two thirds water, an element particularly concentrated in the muscles, including the cardiac muscle. Physical exertion causes an increase in body temperature, and the body naturally reacts by perspiring to "cool the engine". These fluid losses must be regularly compensated by drinking water, well before the sensation of thirst appears, in order to maintain performance levels and avoid dehydration.

The strategic choice of energy drink in sports nutrition

The sports drink for cycling (known as an energy drink, isotonic drink or exercise drink) provides the water and electrolytes lost through sweat (sodium, magnesium, potassium, calcium), as well as the carbohydrates, vitamins and micronutrients needed to fuel the body with energy.

For the cyclist, using an exercise drink is a strategic choice. You need to know which drink to use and when (before, during or after exercise). As always with sports nutrition, it is important to take a personalised approach, taking into account the type of activity (duration, intensity) and the body's reactions.

THE DIFFERENT TYPES OF DRINKS FOR CYCLISTS

There are different types of cycling drinks, which differ in their composition and purpose (preparation for exercise, energy supply during exercise, anti-cramp, recovery).

An important concept: the isotonic drink

A sports drink (preparation, energy, anti-cramp or otherwise) is often described as isotonic. To understand this, the term refers to the osmolarity of the liquid (the concentration of active particles or dissolved compounds). In the case of an isotonic drink, this concentration of compounds is identical to that of blood plasma. The concept is very important because this balance promotes the absorption of the liquid and its nutrients in the intestines, which will pass more easily into the bloodstream.

Beneficial to the athlete, the balanced formula of the isotonic drink allows both optimal rehydration and easier assimilation of nutrients. A hypotonic drink (more diluted) may be preferred in the heat, as it promotes the body's rehydration. A hypertonic drink (more concentrated) is generally not recommended for sport, as it slows the digestion of nutrients and can cause reactive dehydration.

Energy drinks or exercise drinks

The classic energy drink (or exercise drink) has a dual purpose: to hydrate the body and provide it with energy. Useful for training sessions and long-distance races, it offers a complete supply of various carbohydrates (maltodextrin, dextrose, fructose), minerals (magnesium, sodium) and vitamins (C, E, B1, B6). It provides fast or more gradual energy, depending on the carbohydrate mix used.

Anti-cramp drinks

The anti-cramp drink benefits from a formulation rich in electrolytes (sodium, calcium, magnesium, zinc, potassium), which aims to rapidly compensate for mineral salt losses and prevent muscle weakness, a sign of dehydration. Unlike the classic energy drink, the anti-cramp drink does not provide additional energy to the cyclist — you will often find formulas labelled "zero sugar, zero calories".

Preparation drinks

The preparation drink aims to optimise the cyclist's energy reserves by increasing their glycogen stores. It is consumed before a race or important event, the day before the big occasion or in the 2 or 3 days leading up to it. A preparation drink provides carbohydrates, vitamins and minerals, and possibly proteins.

Among preparation drinks, the waiting drink is reserved for the few hours between the last meal and the start of the race. A waiting drink contains carbohydrates, minerals and vitamins. It favours slow-absorbing carbohydrates to avoid the risk of reactive hypoglycaemia.

Recovery drinks

The recovery drink helps the body to recover after intense exercise. It helps reduce fatigue and promote muscle recovery. Consumed at the end of a training session or race, the recovery drink provides a targeted supply of carbohydrates (fast energy) and proteins (muscle recovery).

Are energy drinks recommended for cycling?

It is essential to clearly distinguish between sports energy drinks and "energy boost" drinks. Highly acidic, low in minerals (sodium) and very high in sugar, energy drinks are not at all recommended for cycling/mountain biking, before, during or after exercise.

HOW TO USE YOUR ENERGY DRINK WHILE CYCLING?

Before, during or after exercise, your energy drink supports you in training as well as in competition. Energy drinks are useful for medium or long-distance rides. For short sessions at a moderate pace (under one hour), a simple bottle of mineral water is sufficient to compensate for fluid losses.

The rules of sports hydration

Drinking is essential for producing a quality effort. On a road bike or mountain bike, the ideal is to drink regularly (every 10 to 15 minutes), in small sips. You should always test a drink during training, in conditions as close as possible to real race conditions, to form an opinion and avoid unpleasant surprises in competition. The drink's dosage can be adapted according to external conditions (heat, cold). The duration and intensity of the effort, as well as the body's reactions, should be taken into account when choosing your cycling drink.

Worth remembering: cycling/mountain biking in the heat increases fluid losses and the risk of dehydration. In this case, you must make sure to carry a greater volume of drink!

Drinks before exercise

It is recommended to drink regularly before exercise, so as not to risk starting a long ride already dehydrated or with insufficient sugar reserves. The waiting drink plays its full role here, especially before a session of several hours in the heat: it helps maintain the body's hydration and build up a good store of carbohydrates. Consumed in the days leading up to the competition, the preparation drink helps optimise your reserves before a race.

Drinks to consume during exercise

The energy drink is the exercise drink that accompanies you during medium/high intensity sessions lasting several hours. It provides you with a regular supply of carbohydrates throughout the ride. For the most demanding training sessions — long and high-intensity — the most complete formulas are the most useful, combining carbohydrates, minerals (sodium, magnesium, potassium…), vitamins and antioxidants. To avoid digestive issues, it is advisable to consume your energy drink in small sips, alternating with plain water. If you are particularly prone to cramps, you can also combine a zero-calorie anti-cramp drink with your energy drink.

Drinks to consume after exercise

As soon as your training session or competition is over, it is essential to recover well in order to reap the benefits of your exercise or to prepare for your next goal. Whatever your level or age, whatever your ambitions, it is important to consider recovery after exercise. The recovery drink helps to rehydrate the body, aids in recharging energy stores and rebuilding muscle tissue. Its formula places emphasis on the supply of proteins, vitamins and minerals, which help reduce muscle fatigue.