Cycling Nutrition: Best Tips for Before, During, and After A Ride

Meta Description: What to eat during and after cycling can be confusing. Our nutrition expert explains the optimal diet and hydration for endurance cycling, racing, and training.

An Introduction to Cycling Nutrition and Hydration

Nutrition and hydration are critical for cyclists as they boost performance, increase endurance, and support recovery. A balanced intake of carbohydrates, proteins, and fluids keeps you energized and hydrated during your rides.

Cycling requires energy, focus, and stamina, making proper nutrition and hydration critical for success. Having the right balance of carbohydrates, proteins, fats, and electrolytes fuels your body, prevents fatigue, and optimizes recovery. 

Whether you are training for a race or enjoying a leisurely weekend ride, understanding how to effectively fuel and hydrate is key to maximizing both performance and enjoyment on the bike. 

This guide explores the essential tips for maintaining stable energy levels and staying hydrated while in the saddle.

The Basics of Cycling Nutrition

A balanced nutrition plan is crucial for improving performance, aiding recovery, and maintaining overall health as a cyclist. Focus on carbohydrates as your primary energy source, along with sufficient protein for muscle repair and healthy fats for sustained energy during long rides. 

• For pre-ride meals, prioritize complex carbs along with a small amount of protein. 

• During rides, aim for quick-digesting carbs and electrolytes for mid-ride fueling.

• Post-ride, go for a combination of carbs and protein to replenish glycogen stores and support recovery.

Additionally, maintaining a well-rounded diet rich in whole foods will help you meet your energy needs and enable you to perform at your best.

Should You Eat Protein or Carbs when Cycling?

Carbohydrates are the primary source of fuel during cycling because they are quickly converted into glucose, which replenishes glycogen stores and provides immediate energy. This is essential for maintaining performance, especially during high-intensity or long-duration rides. 

While protein is not as crucial during the ride itself, it can help prevent muscle breakdown in ultra-endurance events lasting over four hours. Including small amounts of protein (5-10 grams per hour) alongside carbs may improve muscle recovery and prolong stamina. 

In short, focus on consuming carbs for energy, but consider adding protein during longer rides to support muscle maintenance.

Recommended Carbs per Hour while Cycling

The amount of carbohydrates needed during cycling depends on ride duration, intensity, and individual absorption. For rides under 90 minutes, extra carbs are usually unnecessary if you are well-fueled beforehand. However, for rides over 90 minutes, plan for consistent carb intake to replenish energy.

Carb Requirements

• 1.5 to 2.5 hours: 30 to 60 grams/hour.  

• Over 2.5 hours: 60 to 90 grams/hour.  

• Ultra-endurance: Up to 120 grams/hour; mix glucose and fructose for better absorption.

To calculate your total carb needs, multiply the ride duration by your hourly carb target. (A 3-hour ride at 60 grams/hour requires 180 grams of carbs)

We recommend dividing your energy intake into manageable portions using snacks, gels, drinks, or fruits. For example, you could consume:

• One gel (approximately 25g)

• 500ml of sports drink (around 30g) and a 

• Small banana (about 20g) to achieve a total of 60g per hour. 

Remember, whether you’re training indoors or outside, practice your fueling strategy during training to ensure it meets your energy needs and works well with your digestion. 

Cycling Nutrition and Hydration while Riding

Proper nutrition and hydration are essential for maintaining energy, optimizing performance, and avoiding fatigue while cycling. 

• Rides under 90 minutes, your pre-ride meal and water will usually suffice.

• For longer rides, aim to consume 30-60 grams of carbohydrates per hour through options like energy gels, bananas, or sports drinks. 

• Rides lasting 4 hours or more include small amounts of protein and fat, such as a peanut butter sandwich, to sustain energy and prevent muscle breakdown. 

Hydration is equally critical. Aim to drink 500-750 milliliters of fluid per hour, adjusting for your sweat rate and environmental conditions. Incorporate electrolytes, such as sodium, potassium, and magnesium, using hydration tablets or sports drinks to replace what you lose through sweat. Alternate between plain water and electrolyte drinks, and sip frequently to avoid dehydration.

Top Tip: Plan your nutrition and hydration strategies in advance and practice during training to ensure they suit your stomach and energy needs. Carry snacks in your jersey pockets or bike pouches, and refill your water at planned stops during long rides.

Endurance Cycling Nutrition

Long-distance cycling is as much a test of strategic nutrition as it is of physical endurance. Proper fueling, both on and off the bike, ensures that you can maintain energy levels, recover effectively, and optimize performance. Endurance cyclists should focus on carbohydrate loading before rides, consistent fueling during rides, and protein intake for recovery. The timing, type, and quantity of nutrients are crucial, making meal planning an integral part of training.

On-the-Bike Nutrition

During your ride, it’s important to consume a steady stream of carbohydrates to keep glycogen stores topped up. Aim for 30-60 grams of carbohydrates per hour, depending on the intensity of the ride. Portable snacks like:

• Energy gels

• Chews, or

• Bars are convenient options. 

Some cyclists prefer natural foods such as bananas, dried fruits, or rice cakes. Experimenting with your options during training is vital to avoid surprises during a big ride.

Post-Ride Recovery

After a long ride, it’s vital to prioritize a mix of carbohydrates and protein. A 3:1 carbohydrate-to-protein ratio is often recommended for recovery meals or shakes, as this helps replenish glycogen stores and promotes muscle repair. Hydration and electrolyte replenishment are equally important in post-ride recovery.

Bike Food: What to Eat When Cycling Long Distances

Finding the right balance of convenience, taste, and energy delivery is key when fueling on the bike. While sports-specific products are often the go-to for many cyclists, incorporating real food can help prevent palate fatigue and provide greater satisfaction. 

Here are some options:

• Energy Gels: A quick and easy-to-digest carbohydrate source for an energy boost.

• Bananas: A natural option packed with carbohydrates and potassium.

• Rice Cakes: Versatile and easily digestible, available in homemade or store-bought forms.

• Dried Fruits: Compact, energy-dense, and a great source of natural sugars.

• Energy Bars: Opt for bars with balanced macronutrients to avoid sugar crashes.

Remember to practice eating during your training rides to determine what works best for your digestive system.

Hydration for Cycling Long Distances

Hydration is critical for endurance cycling, especially during long rides, as sweat loss can lead to dehydration. A proper hydration strategy goes beyond just drinking water. Electrolytes, including sodium, potassium, and magnesium, are essential for maintaining muscle function and preventing cramps.

Start hydrating well before your ride, and aim to consume 500-750 ml of fluids per hour during the ride. Adjust this amount based on weather conditions and your sweat rate. Consider using electrolyte drinks or tablets to replenish lost salts and improve fluid absorption. After the ride, continue hydrating with water and electrolyte solutions to restore balance.

Post-Cycling Nutrition

Post-cycling nutrition is crucial for refueling energy stores, repairing muscle tissue, and rehydrating the body. After an intense ride, your body may be depleted, with reduced glycogen stores and potentially damaged muscle fibers. 

Consuming the right nutrients within 30 to 60 minutes after your ride can accelerate recovery and prepare you for your next training session. A balanced post-cycling meal or snack should include:

• Carbohydrates to replenish glycogen

• Protein to support muscle repair and

• Fluids to restore hydration levels. 

This recovery window is essential for optimizing your performance and ensuring long-term progress.

What to Eat After a Long Bike Ride

After a long ride, focus on nutrient-dense foods that provide the energy and essentials your body needs to recover. Aim for a mix of carbohydrates, protein, and healthy fats, adjusting portion sizes according to the intensity and duration of your ride. 

Here are some examples of ideal post-ride foods:

• Grilled Chicken with Quinoa and Vegetables: A complete meal that offers protein, complex carbohydrates, and micronutrients.

• Greek Yogurt with Granola and Berries: A quick and easy option with a great carb-to-protein ratio.

• Smoothie with Banana, Spinach, Protein Powder, and Almond Milk: Hydrating and nutrient-packed.

• Whole Grain Wrap with Turkey, Avocado, and Veggies: Balanced and portable.

• Sweet Potatoes with Cottage Cheese and a Drizzle of Honey: Combines carbohydrates, protein, and a touch of sweetness.

Adjust your portion sizes based on your energy expenditure and personal goals. Remember to drink plenty of water or an electrolyte solution to rehydrate effectively.

Cycling Nutrition and Fueling

As a cyclist, it's critical to adjust your nutrition to align with your training goals for optimal performance. Your fueling strategy should cater to your specific needs, whether you're focusing on endurance, speed, or recovery. 

Like nutrition, your approach to training also needs to be tailored to you as an individual. JOIN’s personalized and adaptable training plans enable you to fine-tune your training to your body's requirements and recovery needs, ultimately maximizing your performance over time.

Try JOIN for free and experience how our flexible training plans evolve with you, ensuring you stay on track to meet and beat your goals.