Cycling Nutrition: Everything You Need To Know

A large number of cyclists focus on training only, forgetting that proper nutrition is one of the easiest ways to enhance their performance. Thanks to quality nutrients and hydration, cyclists can reach their peak endurance both while training and during important events. 

However, finding the right information can be challenging, so we prepared this quick guide that will teach you all the key facts about cycling nutrition.

Pre-Ride Meals

Before you get on the bike, you should make sure your body is fuelled and there is enough glycogen in the liver and the muscles for you to complete the ride you’re planning to go on. On top of that, your pre-ride meals need to be easy to digest, especially on a day of a big event since pre-race jitters can make the digestion harder. 

Ideally, look for meals that have a good combination of carbohydrates and protein sources. For instance, you can go for light sources of protein like scrambled eggs, plain yogurt, seeds and nuts. Combine them with slow-release carbs like wholemeal toast or porridge and you’ll have an amazing pre-ride meal. 

What to Eat During Rides

Your meals need to be planned according to the workout intensity you’re about to perform:

Long-Distance Rides

If you’re going to be out for several hours or planning to replicate race-day conditions, careful meal planning is as important as cycling in a proper position to maximize your performance.

Each person is different, but taking from 60g to 90g of carbs per hour is an average that suits most people, but you should start eating after the first 20 minutes of the ride. In case you’re preparing for a long-ride event, it is good to have these rehearsals at least once a week so you can optimize nutrition as well. 

High-Intensity Rides

To perform high-intensity rides that involve hills or intervals, you must fuel your body the right way. Have some quality carbs during the day, and then eat an energy bar an hour before the workout. 

If the session is going to last more than 90 minutes, continue eating carbs during the ride. Also, refuel after the workout with a small meal that combines carbs with protein. 

Easy Days and Recovery Sessions

During short, low-intensity rides that last less than one hour, you can rely on your existing glycogen stores without any extra fueling. Your body’s fat stores can be trained to meet the energy needs of the body during lower intensities. 

The best way to help the body burn fat is to do short rides before you’ve even had breakfast. However, make sure you refuel after the ride to avoid burnout later in the day.

The Importance of Hydration 

During workouts, the body produces more metabolic heat, and the excess heat is lost through sweating. So if you lose more than 3% of your body mass in sweat, it can hurt your performance. One way to avoid this is to drink around 500 ml of fluid four hours before the ride, and then continue taking in fluids throughout the ride. 

However, try not to consume more fluid than you’re losing through sweat since that can cause hyponatremia – a state where the sodium in your blood is diluted. Its symptoms are weakness, confusion, and fainting.

Post-Ride Recovery Meals

No matter how demanding the ride has been, once it is done, you should be focused on recovery. The first 30 minutes after the workout is known as the glycogen window. That is when the body is ready to replenish glycogen levels and start recovering and rebuilding the damaged muscles. 

In this process, try to stick to the golden ratio of carbs and protein that stands at 3:1. Your body needs carbs to replenish exhausted energy stores, and it needs protein for the conversion of carbs into glucose which is essential for the repairing of damaged muscle fibers.

Regular training and a balanced diet are the building blocks of any athlete’s performance, and cycling is no exception. Now that you learned what to eat before, during, and after your rides, you are ready to maximize your physical preparedness and set new goals for all future rides.