Cycling Nutrition | Fuelling Your Ride

As a cycling enthusiast, you know that proper cycling nutrition can make or break your ride. Whether you’re tackling a challenging mountain route or embarking on a multi-day cycling tour, what you eat and drink plays a crucial role in your performance and enjoyment. In this comprehensive guide, we’ll explore the ins and outs of cycling nutrition, helping you fuel your rides for peak performance.

Cycling nutrition shouldn’t be so complicated, however it is not always so intuitive, so we have identified some key takeaways you need to get yourself going:

Key Takeaways

1. Balanced Macronutrients: Aim for 55-65% carbohydrates, 15-20% protein, and 20-30% fats in your daily diet.
2. Pre-Ride Fuel: Eat a carb-rich meal 2-3 hours before riding, or a light snack 30-60 minutes before.
3. During-Ride Nutrition: For rides over 90 minutes, consume 30-60g of carbohydrates per hour and drink 400-800ml of fluid per hour.
4. Post-Ride Recovery: Within 30 minutes after your ride, consume 20-25g of protein and 1-1.2g of carbs per kg of body weight.
5. Hydration is Key: Start hydrating well before your ride and maintain fluid intake during and after riding.
6. Nutrient Timing Matters: Adjust your nutrition strategy based on ride duration and intensity for optimal performance.
7. Whole Foods First: While supplements can be beneficial, prioritize a balanced diet of whole foods for your nutritional needs.

The Basics of Cycling Nutrition

Before diving into specific strategies, let’s review the fundamental components of a cyclist’s diet:

1. Carbohydrates: Your body’s primary source of quick energy, essential for maintaining intensity during rides.
2. Proteins: Crucial for muscle repair and recovery, especially after long or intense rides.
3. Fats: Provide sustained energy, particularly important for endurance cycling.
4. Micronutrients: Vitamins and minerals that support overall health and various bodily functions.
5. Hydration: Often overlooked but critical for performance and safety.

Macronutrient Needs for Cyclists

Cycling Nutrition for Different Types of Rides

Your nutritional needs will vary depending on the type and duration of your ride:

Short, High-Intensity Rides (< 90 minutes)

• • Focus on pre-ride nutrition and hydration
  • Generally no need for during-ride nutrition

Long-Distance Endurance Rides (> 90 minutes)

• • Emphasize carbohydrate intake before and during the ride
  • Pay extra attention to hydration and electrolyte balance

Multi-Day Cycling Tours

• • Prioritize recovery nutrition between rides
  • Focus on balanced meals to support multiple days of riding

Nutrition Strategies for Different Ride Types

Pre-Ride Nutrition

What you eat before a ride can significantly impact your performance. Here are some key points to remember:

1. Timing: Eat a substantial meal 2-3 hours before your ride, or a lighter snack 30-60 minutes before.
2. Composition: Focus on easily digestible carbohydrates with a moderate amount of protein.
3. Hydration: Begin hydrating several hours before your ride to ensure you start well-hydrated.

Pre-Ride Snack Ideas:

• Banana with peanut butter
• Greek yogurt with berries and granola
• Oatmeal with honey and sliced almonds

Try this quick and easy recipe from our snack guide:

Vanilla & Berry Smoothie Bowl

• 30g Vanilla Whey or Plant Protein (1 Scoop)
• 1 cup Frozen Berries
• 150ml Semi-Skimmed or Plant Milk
• 1 handful Fresh Berries

Blend the protein, milk, and frozen berries. Top with fresh berries for a nutritious, pre-ride boost!

During-Ride Nutrition

Proper fuelling during your ride is crucial, It is known, that the main reason you ‘bonk’ is due to diminishing energy stores. The body uses carbs and fat for energy, although it mixes both, carbs are the preferred energy source. The key is to start early when it comes to fuelling in your race.

Consume 30g to 60g per hour to sustain performance.

Research shows consuming 30-60g of carbs per hour maintain blood glucose levels and helps you continue to perform. This does have a limit, your body cannot physically absorb over 60g of carbs per hour. However, when you combine sources, such as maltodextrin and fructose, you can utilise up to 90g of carbs per hour and some athletes have been able to consume 120g of crabs per hour.

This is a huge amount of carbs for your body to take on and may cause stomach discomfort (it’s important you’ve trained your body to tolerate such an amount).

If you are waiting to take your first gel or drink until an hour into your race, your glycogen stores will already be depleting.

During the ride you can take your energy in different forms. It is also important you hydrate well, Drink 500-1000ml of water per hour, depending on temperature and intensity. Most riders opt for a combination of energy drinks and gels whilst combining electrolytes in the bottle too. It is sensible to try and add real foods into your on bike routine, as these tend not to cause digestive issues. One note of caution is to limit the amount of high fibre foods.

For long rides or high-intensity sessions, many cyclists turn to energy gels and sports drinks for quick, easily digestible fuel. Let’s explore these options:

Energy Gels

Energy gels are concentrated sources of carbohydrates designed for rapid absorption.

Pros:

• Convenient and portable
• Quick energy boost
• Easy to consume while riding

Cons:

• Can cause digestive issues for some
• Often high in sugar
• Some require water for proper digestion

Usage Tips:

• Consume with water to aid digestion and prevent dehydration
• Start with one gel per hour and adjust based on your needs and tolerance
• Test different brands during training

Energy Drinks

Sports drinks provide a mix of carbohydrates, electrolytes, and fluids.

Pros:

• Combines hydration with energy
• Replaces electrolytes lost through sweat
• Can be more palatable than plain water during long rides

Cons:

• Often high in sugar
• Can be expensive compared to homemade alternatives
• Some contain unnecessary additives

Usage Tips:

• Choose drinks with 4-8% carbohydrate concentration for optimal absorption
• For rides under 90 minutes, water is usually sufficient
• Consider making your own sports drink with a mix of water, salt, and fruit juice

DIY Energy Drink Recipe

Try this homemade energy drink:

• 500ml water
• 1/4 tsp salt
• 2 tbsp honey or maple syrup
• 2 tbsp lemon juice

Mix all ingredients until dissolved. Adjust sweetness to taste.

Remember, while gels and energy drinks can be beneficial, they shouldn’t replace a balanced nutrition strategy. Use them as supplements to real food, especially on longer rides.

During-Ride Snack Ideas:

• Energy gels or chews
• Banana
• PB&J sandwich quarters
• Homemade energy bars (recipe below)

No-Bake PB & Choc Protein Bars

(Makes 8 servings)

• 2 cups Oats
• 1 cup Vanilla Whey or Plant Protein
• 1/2 cup Semi-Skimmed Milk
• 3 tbsp Honey
• 2 tbsp Peanut Butter
• 4 tbsp Dried Fruit
• 2 tbsp Mixed Nuts, chopped
• 100g 70% Dark Chocolate

Mix ingredients, press into a tray, top with melted dark chocolate, and refrigerate before cutting into bars.

Post-Ride Recovery

Before you put your feet up and tuck into your favourite beverage, there are some things we recommend doing before:

What you eat after your ride is just as important as what you eat before and during. Here’s why:

1. Recovery Window: Your body is most receptive to nutrients in the 30-60 minutes following your ride.
2. Protein Intake: Aim for 20-25g of protein to support muscle repair and growth.
3. Carbohydrate Replenishment: Consume 1-1.2g of carbs per kg of body weight to replenish glycogen stores.

These play important roles in recovery. Protein is the main nutrient associated with recovery and training changes. Get into the habit of having 15-20g protein with your post-training snack or meal (e.g. 500ml milk or recovery shake, see below), and then again with each meal throughout the remainder of the day. The best way to ensure you don’t miss the optimal windows for recovery try adding a recovery shake into your post activity routine.

Carbs are also extremely important for the recovery process. Unless you are partaking in very low exercise, the body will mostly be using carbs for fuel. If you have 24 hours between sessions, ensure you have a carb-rich snack or meal within an hour of finishing, and then continue to include this throughout the day.

Finally, it is seriously important to include fruit and vegetables into your post race meal. This can help recover inflammation and stress as fruit and vegetables contain antioxidants. Look for brightly coloured fruit and veg, and ensure you have at least five to seven portions a day.

Post-Ride Recovery Ideas:

• Chocolate milk
• Chicken and avocado sandwich
• Greek yogurt with granola and fruit

Try this nutrient-packed recovery snack:

Berry & Chia Yoghurt

• 4 tbsp 0% Fat Greek Yoghurt
• 15g Vanilla Whey or Plant Protein Powder
• 1 tbsp Chia Seeds
• 1/2 cup Berries, fresh/frozen

Mix ingredients and enjoy for a protein-rich, antioxidant-packed recovery snack!

Supplements for Cyclists

While a balanced diet should be your primary source of nutrients, certain supplements can benefit cyclists:

1. Protein Powder: Convenient for post-ride recovery, especially when whole food options aren’t readily available.
2. Branch Chain Amino Acids (BCAAs): May help reduce fatigue and support muscle recovery.
3. Omega-3: Aids in reducing inflammation and supporting overall health.
4. Vitamin B Complex: Supports energy production and nerve function.
5. Magnesium: Helps prevent muscle cramps and supports bone health.

Remember, it’s always best to consult with a healthcare professional before starting any new supplement regimen.

Common Nutrition Mistakes Cyclists Make

Avoid these common pitfalls to optimize your cycling performance:

1. Undereating: Not consuming enough calories can lead to bonking or hitting the wall.
2. Overhydrating: Drinking too much water without electrolytes can lead to hyponatremia.
3. Neglecting Recovery Nutrition: Skipping post-ride meals can hinder recovery and adaptation.
4. Relying Too Heavily on Processed Foods: While convenient, whole foods provide a broader range of nutrients.
5. Improper Timing: Eating too close to ride time can cause gastric distress.

Frequently Asked Questions (FAQs)

Q: How soon before a ride should I eat?

A: For a substantial meal, aim for 2-3 hours before your ride. For a light snack, 30-60 minutes before is ideal.

Q: Do I need to eat during short rides (less than 90 minutes)?

A: For rides under 90 minutes, proper pre-ride nutrition and hydration are usually sufficient. Focus on staying hydrated during the ride.

Q: What’s the best way to stay hydrated during a long ride?

A: Aim to drink 400-800ml of fluid per hour, depending on temperature and intensity. For rides over 2 hours, consider electrolyte-enhanced drinks.

Q: Are energy gels necessary for cycling?

A: Energy gels can be convenient for quick carbohydrate intake during longer rides, but they’re not necessary. Whole food alternatives like bananas or homemade energy bars can work well too.

Q: How important is protein for cyclists?

A: Protein is crucial for muscle repair and recovery, especially after long or intense rides. Aim for 20-25g of protein in your post-ride meal or snack.

Q: Can I lose weight while training for a cycling event?

A: Yes, but it requires careful balance. Focus on creating a small calorie deficit while ensuring you’re still fuelling adequately for your training rides. Consult with a sports nutritionist for personalised advice.

Q: Are there any supplements that are particularly beneficial for cyclists?

A: While a balanced diet should be the priority, some cyclists may benefit from supplements like protein powder, BCAAs, omega-3s, and beta-alanine. Always consult with a healthcare professional before starting any supplement regimen.

Q: How do I avoid ‘bonking’ or ‘hitting the wall’ during long rides?

A: Prevent bonking by properly fuelling before your ride, consuming 30-60g of carbs per hour during rides over 90 minutes, and staying well-hydrated throughout.

Conclusion

Proper nutrition is a cornerstone of cycling performance. By understanding your body’s needs and implementing these strategies, you’ll be well-equipped to fuel your rides effectively. Remember, everyone’s nutritional needs are slightly different, so don’t be afraid to experiment and find what works best for you. Maybe you have a special recipe for a food you swear by and are happy to share or want to know more, comment below.

Whether you’re joining us for a challenging mountain tour or one of our more leisurely classic multi-day tours, applying these nutrition principles will help ensure you’re at your best. Happy cycling, and we hope to see you on a Port Velo tour soon!