What you consume before, during, and after a ride can make a big impact on your performance on a ride and the recovery afterwards. The normal recommendations from sports nutrition research are to eat about 1-2 hours before you hop on your bike, then every 20-30 minutes on the bike. If you ride longer than one hour, then immediately eat something within 30-60 minutes when you get done with your ride. Check out some more recommendations for hydration and snacks while on the bike below.
Hydration
Hydration is crucial for cyclists as it directly impacts performance, endurance, and overall health. During cycling, the body loses fluids through sweat, and without adequate hydration, cyclists can experience dehydration, leading to reduced muscle function, increased fatigue, and impaired cognitive abilities. Proper hydration helps regulates body temperature, and facilitates nutrient transport, all of which are vital for sustained physical activity. Studies have shown that even mild dehydration can significantly reduce endurance and increase the perception of effort, making rides feel more strenuous than they are . To optimize performance and safety, cyclists should drink water and/or electrolyte solutions before, during, and after rides, adjusting intake based on intensity, duration, and environmental conditions.
Snacks & Supplements
Snacks are essential for cyclists, especially during long rides, as they provide the necessary fuel to maintain energy levels and prevent fatigue. Cycling is a high-intensity activity that rapidly depletes glycogen stores in muscles. Consuming carbohydrates through snacks helps replenish these stores, ensuring sustained energy and optimal performance. Snacks containing a mix of carbohydrates and proteins can aid in muscle recovery and repair, further enhancing performance and reducing the risk of injury . Portable snacks such as energy bars, gels, and fruits are convenient options that provide quick energy and essential nutrients to keep cyclists fueled and focused throughout their ride.
Nutrition brands we carry
We carry brands that we have tried and trust! This includes: NeverSecond, Skatch Labs, GU, Honey Stinger, Cliff, Nuun, and Ryno Power
Nutrition FAQs
Q: Why is nutrition important for cyclists?
A: Proper nutrition is essential for cyclists to maintain energy levels, optimize performance, enhance recovery, and support overall health. Consuming the right balance of carbohydrates, proteins, and fats ensures that cyclists have the necessary fuel for both training and competition.
Q: What should I eat before a ride?
A: Before a ride, aim to consume a meal rich in carbohydrates and moderate in protein and fat 2-3 hours prior. Good options include oatmeal with fruit, a peanut butter and banana sandwich, or a smoothie with yogurt and berries.
Q: What are good snacks to eat during a ride?
A: During a ride, focus on easily digestible carbohydrates to maintain energy levels. Options include energy gels, bars, chews, bananas, or dried fruit.
Q: How important is hydration while cycling?
A: Hydration is critical to prevent dehydration, which can impair performance and increase the risk of heat-related illnesses. Drink water regularly and consider electrolyte solutions during longer or more intense rides to replace lost fluids and electrolytes.
Q: What should I eat after a ride for recovery?
A: Post-ride nutrition should include a mix of carbohydrates and proteins to replenish glycogen stores and repair muscles. There are recovery formulations with the right ingredients to help aid in muscle recovery. Aim to eat within 30-60 minutes after your ride.
Q: How much water should I drink while cycling?
A: Hydration needs vary based on the individual and the conditions. Adjust intake based on sweat rate, temperature, and ride intensity.
Q: How can I prevent bonking (hitting the wall) during a ride?
A: To prevent bonking, ensure you consume enough carbohydrates before and during your ride. Eat small, frequent snacks and stay hydrated.
Q: What role do electrolytes play in cycling nutrition?
A: Electrolytes like sodium, potassium, and magnesium are essential for maintaining fluid balance, muscle function, and preventing cramps. Replenish electrolytes through electrolyte tablets or powders.
Q: How can I manage my nutrition for multi-day cycling events?
A: For multi-day events, focus on consistent hydration and nutrition. Plan balanced meals that include carbohydrates, proteins, and fats, and snack regularly to keep energy levels stable. Prioritize recovery foods after each day’s ride to prepare for the next day's efforts.