Cycling Nutrition

Why Nutrition Matters for Cyclists

You can have the best bike, the most structured training plan, and the strongest legs in the world, but if your nutrition is not right, you will never perform at your best. Cycling is a demanding activity that burns significant calories and depletes your energy stores, especially on longer rides. Getting your nutrition dialled in will improve your performance, speed up your recovery, and make the whole experience more enjoyable.

Before Your Ride

What you eat before a ride depends on the duration and intensity of the session ahead.

For rides under an hour, a light snack 30 to 60 minutes beforehand is sufficient. A banana, a slice of toast with peanut butter, or a small bowl of porridge all work well. You do not need to overdo it.

For longer rides, eat a proper meal two to three hours before you set off. Focus on carbohydrates with some protein — porridge with berries, toast with eggs, or a rice-based meal are all solid options. Carbohydrates are your body's preferred fuel source for cycling, so do not be afraid of them.

Avoid anything too high in fat or fibre close to your ride, as these can cause digestive discomfort.

During Your Ride

Under 60 minutes: Water is usually all you need.

60 to 90 minutes: Start sipping on an electrolyte drink to replace the salts you lose through sweat.

Over 90 minutes: You need to take on carbohydrates. Aim for 30 to 60 grams per hour. Options include energy gels, bars, flapjacks, dried fruit, or even sweets. Real food works just as well as expensive sports nutrition products. Find what sits well in your stomach and stick with it.

Hydration. Drink little and often throughout your ride. A good rule of thumb is one to two bottles per hour, depending on the temperature and how much you sweat. If your urine is dark after a ride, you are not drinking enough.

After Your Ride

The 30 to 60 minutes after a ride is a window where your body is primed to absorb nutrients and begin the recovery process.

Prioritise protein and carbohydrates. Protein repairs damaged muscle tissue, and carbohydrates replenish your glycogen stores. A recovery shake, a chicken and rice meal, eggs on toast, or Greek yoghurt with fruit and granola are all excellent options.

Do not skip the post-ride meal. It can be tempting to avoid eating if your goal is weight loss, but under-fuelling after exercise slows your recovery, impairs your adaptation to training, and often leads to overeating later in the day.

General Nutrition Principles

Eat whole, minimally processed foods most of the time. Make sure you are getting enough protein — around 1.4 to 2 grams per kilogram of body weight per day is a good target for active cyclists. Do not demonise any food group. Carbohydrates, fats, and protein all play important roles in your health and performance.

If you would like help putting together a nutrition strategy that supports your cycling goals, this is something we can work on together as part of your training plan.