What to Eat Before a Ride

• Pre-Ride Meal (2–3 hours before): Complex carbs (like oats or whole grains) + light protein (like eggs or yogurt).

• Snacks (30–60 mins before): A banana or energy bar if needed.

Fueling During Your Ride

How many carbs do you need?

• Under 90 mins: No extra carbs if you’re well-fueled.

• 1.5–2.5 hours: 30–60g carbs/hour

• 2.5+ hours: 60–90g carbs/hour

• Ultra-Endurance: Up to 120g/hour (mix glucose + fructose)

Example combo (60g/hour):

• 1 gel (25g)

• 500ml sports drink (30g)

• ½ banana (15g)

What about protein?

For rides over 4 hours, add 5–10g of protein per hour to prevent muscle breakdown.

What to bring:

• Energy gels or chews

• Sports drinks

• Bananas, rice cakes, or nut butter sandwiches

Hydration on the Bike

• 500–750ml fluids/hour

• Alternate between water and electrolyte drinks

• Include sodium, potassium, and magnesium to prevent cramping

• Adjust intake based on sweat rate and weather

Hydration Tip: Sip often. Don’t wait until you’re thirsty.

Endurance Ride Nutrition

Long rides demand planning. Key focus:

• Carb loading 1–2 days before

• Fuel every 20–30 mins during the ride

• Recovery nutrition immediately after

Favorite endurance snacks:

• Energy gels or bars

• Dried fruits

• Homemade rice cakes

• Nut butter sandwiches

Recovery: What to Eat After a Ride

Within 30–60 minutes, aim for:

• 3:1 carbs to protein ratio

• Fluids + electrolytes to rehydrate

Sample recovery foods:

• Grilled chicken, quinoa, and veggies

• Greek yogurt + granola + berries

• Banana-spinach smoothie with protein

• Sweet potato + cottage cheese + honey

• Turkey-avocado whole grain wrap

Adjust portions to match ride intensity and duration.

No Two Riders Are the Same

Every cyclist has unique goals, physiology, and preferences and your nutrition strategy should reflect that. What works for one rider may not suit another. Your fueling plan should evolve with your training volume, intensity, and recovery needs.