Proper nutrition is the foundation of cycling performance. Whether you’re training for a century ride or enjoying weekend adventures, understanding what and when to eat can dramatically improve your energy levels and recovery.
Pre-Ride Fueling
Eat a balanced meal 2-3 hours before riding. Focus on complex carbohydrates like oatmeal, whole grain toast, or rice with some protein. Avoid high-fat or high-fiber foods that can cause digestive issues during exercise.
Eating While Riding
For rides over 90 minutes, consume 30-60 grams of carbohydrates per hour. Energy gels, bars, bananas, and fig bars all work well. Start eating early—once you feel depleted, it’s hard to recover.
Recovery Nutrition
The 30-minute window after riding is crucial for recovery. Consume a 3:1 or 4:1 ratio of carbs to protein—chocolate milk is a classic choice. Follow up with a balanced meal within two hours to maximize muscle repair and glycogen replenishment.
Stay hydrated before, during, and after rides. Monitor your urine color—pale yellow indicates good hydration. Add electrolytes on hot days or during intense efforts.
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