Importance of Proper Nutrition For Cyclists

You regularly head out on bike rides, perhaps even following a training plan and tracking your training load. It sounds like you’ve got everything covered, right? Well, maybe not—many cyclists overlook their nutritional strategy. This oversight can significantly impact performance. Here’s a breakdown of effective nutrition strategies, including what to eat and drink before, during, and after your rides.

Pre-Workout Nutrition

The goal of pre-workout nutrition is to fuel your body optimally. For best performance, aim to top off your glycogen stores about 3-4 hours before a hard ride with a carbohydrate-rich meal (200-300 grams of simple carbs). If your effort will last up to 60 minutes, your body’s glycogen stores should be enough, though a small carbohydrate drink won’t hurt. For rides between 1-2.5 hours, aim for 45-60 grams of carbs per hour. For efforts over 2.5 hours, target 90 grams of carbs per hour, using a glucose-to-fructose ratio of 2:1 for optimal absorption.

Nutrition During Workout

During a ride, replenishing carbohydrates becomes increasingly important, especially in hot or challenging conditions. Aim to consume around 90 grams of carbs per hour if your training volume or race intensity is high. Keeping carbohydrate intake steady helps replenish glycogen stores and supports sustained energy levels, preventing fatigue. For hydration, aim to drink 0.5-1L per hour, using isotonic sports drinks to replace electrolytes and provide extra carbohydrates. If you’re not used to these volumes, practice during training to adapt your stomach.

Post-Workout Nutrition

After your workout, focus on recovery. Within 30 minutes, consume 1-1.5 grams of carbs per kg of body weight to replenish glycogen stores, and repeat every two hours over the next 4-6 hours. Protein is also essential for muscle repair. Post-exercise, a dairy-based protein source, like whey, is ideal for quick absorption and muscle recovery. A serving of casein before bed will aid muscle synthesis during sleep due to its slower digestion rate. Proper post-workout nutrition reduces muscle soreness, aids faster recovery, and prepares you for your next ride.

What Do You Need for Optimal Performance?

Cycling nutrition is all about providing fuel (calories) and nutrients to support performance and reduce injury risk. As a cyclist, aim to include 6-10 grams of carbohydrates and 1.5-2.0 grams of protein per kilogram of body weight daily, along with fats comprising 20% of your total calorie intake. A balanced diet should include a variety of foods: vegetables, fruits, whole grains, dairy or substitutes, protein sources, nuts, and seeds, along with at least 1.5 liters of water or tea daily.

How Much Carbohydrates Do You Need?

Carbohydrates are stored as glycogen in muscles, the liver, and blood. Depending on ride duration, it’s essential to replenish these stores. The strategy for effective carb intake depends on your effort’s length, as outlined above, with the goal of avoiding glycogen depletion and maintaining energy levels throughout your ride.

How Much Protein Do You Need?

Protein, composed of essential amino acids, is crucial for recovery. Cyclists should distribute their daily protein intake into 6 portions of 0.25-0.3 grams per kg body weight. Longer rides (4+ hours) may benefit from an additional intake of 5 grams of protein per hour. Within an hour post-exercise, consume dairy-based protein, like whey, for quick muscle recovery, with casein before bed to support muscle synthesis overnight.

Timing of Carbohydrate Intake

Experimenting with timing and amounts of carbohydrate intake is key to determining what works best for you. Higher quality training and extreme conditions increase the need for carbs during and after rides to restore glycogen levels and support immunity. Proper fueling will help avoid fatigue and ensure a smooth recovery.

What Is Good Hydration?

Hydration needs vary, but as a general rule, aim to drink 0.5-1L per hour during rides, preferably with isotonic sports drinks to replace electrolytes. Post-workout, check that your urine is pale yellow, an indicator of proper hydration. If your post-ride urine is dark, you may need to increase fluids next time.

Train Your Gut

Start with the basics: balance your macronutrients. Then, gradually train your gut to handle larger amounts of carbohydrates and liquids during rides. Avoid the common mistake of neglecting a fueling strategy during training—come race day, your body should be prepared to handle those essential carbs and fluids. After finishing, don’t delay in refueling your carb and protein stores, and save any celebratory drink for a few hours later.