Cycling Nutrition: How to Stay Fueled on the Road

Cycling is a sport that requires both skill and endurance. Whether you’re a beginner or an experienced cyclist, ensuring that you’re adequately fueled is essential to your performance on the road. In this blog, we’ll discuss the importance of nutrition for cyclists and provide you with some tips to help you stay fueled on the road.

Importance of Nutrition for Cyclists

The link between nutrition and performance in endurance sports like cycling is well established. Without adequate fuel, your body simply won’t have the energy it needs to perform. Not only that, but inadequate nutrition can also impair recovery and increase your risk of injury and illness. 

Endurance

Cycling requires a lot of energy! Without adequate fuel, your body will run out of energy and you’ll “hit the wall”. This is every cyclist’s worst nightmare! The best way to avoid this is to ensure that your cycling nutrition focuses on carbohydrates both before and during your ride.

Recovery

The other aspect of cycling nutrition that’s important is recovery. Cycling is a low-impact sport, which means that it’s great for your joints. However, it also means that you won’t get the same bone-building benefits that you would from a weight-bearing sport. Not only that, but the repetitive motion of cycling can also lead to muscle tightness and imbalances. Without proper nutrition for cycling, your body won’t have the building blocks it needs to recover and repair, leaving you at risk for injury and impairing your performance on the road.

What Happens If You Don’t Eat Enough?

If you don’t eat enough, you’ll run out of energy and your performance will suffer. We’ve all experienced this feeling in our everyday lives. Maybe you skipped breakfast and felt sluggish during your morning workout. Now, imagine that feeling, but 10x worse! That’s what it feels like to “hit the wall” as a cyclist. Inadequate cycling nutrition can also impair your recovery and leave you at risk for illness and injury.

What Happens If You Don’t Eat the Right Foods?

If you don’t eat the right foods, your performance will still suffer! As a cyclist, your body’s preferred source of fuel is carbohydrates. Without adequate carbohydrates, your body will run out of energy and your performance will suffer. Inadequate carbohydrate intake can also impair your glycogen stores, which are your body’s primary fuel source during exercise. 

Pre-Ride Cycling Nutrition

What to Eat Before a Bike Ride

Before you head out for a ride, it’s important to fuel your body with the right foods. The best foods to eat before a ride are foods that are high in carbohydrates and that are easy to digest. 

Some examples of pre-ride snacks include:

- Oatmeal with fruit and nuts or seeds

- A smoothie made with fruit and yogurt or protein powder

- A peanut butter and banana sandwich

- Greek yogurt with granola

- Rice cakes

When to Eat

In addition to knowing what to eat, it’s also important to know when to eat. Eating too close to the start of your ride can leave you feeling sluggish, while eating too far in advance can leave you feeling hungry. As a general rule, you should aim to eat a meal that is high in carbohydrates and that is also moderate in protein and fat, around 2-3 hours before your ride. If you don’t have that much time, a smaller snack that is higher in carbohydrates and lower in protein and fat, can be eaten about 30 minutes to an hour before your ride.

Carbohydrate Loading

If you’re planning to go on a long ride, you may also want to consider carbohydrate loading. Carbohydrate loading is a dietary strategy that involves increasing your carbohydrate intake in the days leading up to your ride in order to maximize your glycogen stores. Some examples of carbohydrate-rich foods include pasta, rice, potatoes, bread, and fruit.

Hydration Strategies

In addition to eating, it’s also important to ensure that you’re adequately hydrated before you head out for a ride. Dehydration can impair your performance and increase your risk of heat-related illnesses. About 2 hours before your ride, you should aim to drink about 16-20 ounces of water or a sports drink that is low in sugar and high in electrolytes.

During-Ride Cycling Nutrition

Why It’s Important

During your ride, it’s important to continue to fuel your body with both food and hydration. For longer rides, this is especially important, as your body’s glycogen stores will only last for so long. Without adequate fuel, your body will run out of energy and your performance will suffer. The key to eating on the road is to choose foods that are easy to eat and easy to digest.

What to Eat

The best foods to eat during your ride are foods that are high in carbohydrates and that are also easy to eat. 

Some examples of during-ride snacks include:

- Energy gels

- Energy chews

- Raisins

- Bananas

- Energy bars

Hydration

In addition to eating, it’s also important to ensure that you’re adequately hydrated. For shorter rides, water is usually sufficient. However, if you’re doing a particularly long ride, you may also want to consider hydrating with an electrolyte drink or gel.

Fueling with Energy Gels and Bars

Energy gels, chews, and bars are a convenient and easy way to fuel your body with both carbohydrates and hydration while you’re on the road. Energy gels are especially popular among cyclists, as they’re easy to eat and they don’t require you to stop riding. The key to choosing an energy gel or bar is to look for one that is high in carbohydrates and that is also low in fiber and fat, which can slow digestion and cause stomach upset. You’ll also want to choose an energy gel or bar that is low in sugar, in order to avoid energy crashes.

Post-Ride Cycling Nutrition

The Importance of Timing

After your ride, it’s important to refuel your body with both carbohydrates and protein. The timing of your post-ride meal is especially important, as your body is most receptive to nutrients in the 15-30 minutes immediately following your ride. During this time, your body is also most receptive to carbohydrates, making it the ideal time to eat a high-carbohydrate, moderate-protein, and low-fat meal. Nutrition for cyclists should focus on foods that will replenish your glycogen stores and promote muscle repair and recovery.

What to Eat After Cycling

Some examples of post-ride meals include:

- Grilled chicken and sweet potato

- Salmon and quinoa

- Turkey sandwich on whole grain bread

- Protein smoothie bowl

- Chocolate milk (a classic!)

Rehydration

In addition to eating, it’s also important to ensure that you’re adequately hydrated. After your ride, you should aim to drink about 16-24 ounces of water or a sports drink that is low in sugar and high in electrolytes. Hydrating with a sports drink can be especially beneficial, as it can help to replenish the electrolytes that you lost through sweat.

Recovery Drinks and Snacks

For those who need a faster way to recover, recovery drinks and snacks can be a convenient option. Recovery drinks are especially popular among cyclists, as they’re easy to consume immediately following a ride. The best recovery drinks are drinks that are high in carbohydrates and that are also moderate in protein.

Final Thoughts

Cycling nutrition is a critical component of performance. Whether cruising casually or pushing limits, fueling smartly is essential. Balancing carbs, proteins, and hydration fuels endurance and recovery. By honing in on smart nutrition and timing, cyclists can amplify their on-road experiences, turning every ride into a smooth, well-fueled journey toward their goals.

At Chain Reaction, our selection includes some cycling nutrition essentials, including gels, electrolytes, gummies, bars, and even recovery drinks. Shop our selection online today!