Good nutrition is key to cycling performance. Carbohydrates are the high-energy fuel that powers cycling efforts, especially above an easy endurance pace. Your body only stores a limited amount of carb (often under 2 hours of hard riding), so refuelling on the bike extends how long you can ride.
Equally important is hydration, in fact, your nutrition strategy can only work if you are well hydrated. Even a little dehydration will slow digestion and reduce energy delivery (possibly leading to fatigue or nausea). With that in mind, the best approach is a complete plan: eat a carb-focused meal before you ride, consume carbs and fluids steadily on the bike and refuel with carbs + protein after the ride. The following guide covers practical tips for every stage of your ride, suitable for beginners up through experienced cyclists.
Pre-Ride Fuelling
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Eat a carbohydrate-rich meal 3–4 hours before riding. Good choices are easy-to-digest starchy foods: oatmeal, rice, pasta, bread or potatoes, plus some protein (eggs, yogurt, lean meat) for balance. This “tops off” muscle glycogen so you start with a full tank. Avoid a huge, fatty or very fibrous meal right before cycling, as heavy foods can slow digestion. Instead, eat familiar foods you’ve tried in training.
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Have a light snack 30–60 minutes before the ride (optional). If you feel hungry, a quick snack can boost energy. Good ideas are a banana, a small oatmeal bar or an energy gel with water. Just avoid riding on a completely full stomach – leave 1–2 hours if you ate a big meal.
- Stay hydrated from the start. Drink water when you wake up and again about 1–2 hours before the ride. It’s easier to start your ride fully hydrated than to catch up later. Some athletes also have caffeine (coffee or a caffeinated gel) pre-ride for a mental boost but use this sparingly and test tolerance (3mg per kg bodyweight is a good guideline).
During-Ride Nutrition
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Consume carbohydrates regularly. Aim for roughly 30–60 grams of carbs per hour of riding as a baseline. This could be one small energy bar (or half of a CLIF Bar), or 1–2 energy gels every 20–30 minutes. For example, GU and SiS gels deliver 20–25g carbs each and even a few gummy chews or bites of a Clif Bloks pouch (16 g carbs) count. For longer and or harder ride this will need to increase to 60–90 g/hr. In very long or intense events, up to 80–100 g/hr may be required to maintain energy levels. You don’t need to force the maximum from the start, begin at the low end of the range and increase on longer rides as needed. Test and learn.
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Focus on easy-to-digest carbs. During exercise, simple sugars are best. Sports gels, chewable blocks, energy bars or bananas break down fast. Whole foods like rice cakes, peanut butter sandwiches or fruits can also work on longer rides. Avoid heavy meals or high-fat foods on the bike.
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Hydrate steadily. Sip fluid throughout your ride – don’t wait until you’re thirsty. A common rule is about 0.5–1 liter per hour depending on conditions. On cooler days or shorter rides, plain water may be enough. For longer rides (especially in heat), use a sports drink or electrolyte mix. These provide sodium and other electrolytes lost in sweat and help water absorption. (If you drink only water, make sure to take a separate carb source so you hit your 30–60 g/hr.) In very hot weather, you may need extra salt tablets or electrolyte tabs.
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Fuel in small bites – avoid “bonking” and overeating. It’s better to fuel a little too conservatively than to overload your stomach. Eating massive amounts at once often causes GI trouble. Instead, eat a bit (20–25 g carbs) every 15–20 minutes. If you feel slightly hungry, take a gel or chew and ride on. If you miss a snack and get hungry, 10 to 15 minutes of easy pedalling and a single gel can fix you up. Conversely, avoid the temptation to eat too much just because snacks are available, nausea often results from a gut too full.
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Sample fuelling products: For example, one strategy might be: half a CLIF Bar plus a gel (e.g. GU or SiS) every 30 to 45 minutes, plus a sports drink (e.g. Styrkr or SiS) in your bottle. Other options include FIXX Nutrition energy bars or gels, SiS GO gels, GU chews or whatever you’ve tried and digested well previously.
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Test and adjust in training. Everyone’s stomach and sweat rate are different. The “ideal” intake varies with ride length, intensity and conditions. Use training rides to practice: note how you feel, how much you can eat comfortably and what products work for you. For example, some cyclists need the full 60–90 g/hr on a 3+ hour ride, while others do fine on 30–50 g/hr. Setting a timer every 20 min to remind you to eat/drink can be a good way to stay on track. Above all, experiment in advance and test your nutrition plan prior to the ride because riders respond very differently to various foods.
Post-Ride Recovery
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Refuel quickly after finishing. Within about 30–60 minutes after your ride, eat or drink a recovery snack that combines carbohydrates and protein. Carbs restore depleted glycogen; protein (especially some fast whey protein or meat/eggs) begins muscle repair. A classic approach is a 4:1 carb-to-protein ratio (for example, a 4:1 recovery shake or chocolate milk with approximately 30g carbs & 10g protein). If you prefer whole foods, a plate of pasta with chicken or rice with beans, also works well as long as you include both.
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Drink fluids to rehydrate. Continue sipping water or a sports drink until urine is pale again. If you sweated heavily, include electrolytes or a salty snack to replace sodium. For a quick fix right after a very long ride, some cyclists use a ready-made recovery shake (e.g. whey + carb mix) or chocolate milk (30g carbs + 10g protein).
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Follow up with a balanced meal. Within 1–2 hours, eat a normal meal with whole grains, protein (meat, fish, beans or dairy) and vegetables. This ensures any remaining glycogen can fully replenish and provides vitamins/minerals for recovery. For short rides (<90 min), this meal is the main refuel; for long rides, you may first need a snack/drink and then a meal as described above.
Personalising Your Nutrition
No one plan fits everyone. Factors like body size, sweat rate, ride intensity and personal preference all play a role. The key is to start with the guidelines above and then fine-tune by trial and feedback. Keeping a log of what you eat / drink on training rides and how you feel can assist in giving you insight in what works best.
Adjust portions and timing until you find your sweet spot. Remember that conditions affect needs: in hot weather you may drink more and eat slightly less (to avoid stomach slosh), while in cold weather you might eat more carbs (since thirst is lower). If you try a new energy product, test it first in a short ride to check for gut comfort.
Key takeaways:
- Carbs are your bike fuel and should be taken steadily during rides (30–90g/hr depending on effort).
- Stay hydrated before, during and after, drink often and use electrolytes on longer rides.
- After riding, eat carbs + protein ASAP to kickstart recovery.
- And most importantly, experiment in training: everyone digests differently.
With practice, you’ll develop a fuelling strategy that keeps you strong from start to finish.
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