Getting your cycling nutrition right is one of the easiest ways to up your performance game. If you’re training regularly or training for a demanding event, getting enough fuel and hydration is important to peak performance and recovery. In this comprehensive guide, we gathered insights from cycling nutrition experts to help you prepare for any long or short-distance ride, endurance challenge, race, or mountain biking experience. As well as nutrition tips for before, during, and after your ride, we’ll answer your questions about protein, carbohydrates, energy, and other dietary choices key to a cyclist’s diet.
- The Importance of Proper Nutrition for Cyclists
- What to Eat When Cycling Short Distance (under 75 miles/120km/Sportives)
- What to Eat When Cycling Long Distance (over 100 miles/160km and up to several days)
- What to Eat When Training for a Race
- Protein vs. Carbs: What to Eat While Cycling?
- Best Energy-Packed Foods for Cyclists
- Timing Matters: Before or After Cycling?
- Carb Loading for Cyclists
The Importance of Proper Nutrition for Cyclists
As an energy-intensive activity, cycling burns calories very quickly, with research stating that a carbohydrate intake of between 30–60 g/hour is recommended during exercise [1]. However, we should ensure we have the correct “fuel for the work required”, Rachel White, Registered Sports Dietitian Rachel White Nutrition says, “this means that we recommend altering your nutrition depending on your exercise”. You must fuel your body adequately during your rides if you want to maintain endurance and stamina. Catherine Rall, Certified Nutritionist, Happy V stresses, “Cycling is especially demanding when it comes to energy output”. Having the right nutrition ensures you have the energy, strength, and mental focus you need to perform at your best. “[Cycling] requires a serious focus on getting adequate energy in your diet before, during, and after a ride”. Rall highlights. “It’s up there with swimming and running in terms of aerobic activity that burns large amounts of calories”. Additionally, proper nutrition aids in muscle recovery and injury prevention, facilitating your progress longer term.
Maddie Dixon, Sports Nutrition Expert, Coastal Sports Nutrition explains, “Underfuelling in the short term/one-off session won’t do you lasting damage BUT it will probably just leave you having a poor quality session/left behind by peers and exhausted by the end of the day. All of which are frustrating”. Dixon adds, “However chronically under-fuelling your training will have mid-longer term negative consequences not just to your cycling performance but also on your health.” Dixon concludes, ”This can lead to a multitude of health impacts on almost all the main body systems including reproductive (low testosterone/irregular or nil menstrual cycles), immune system, cardiovascular system, digestive system and bone health”.

What to Eat When Cycling Short Distance (under 75 miles/120km/Sportives)
Before the Ride
For short-distance rides, focusing on a balanced meal with an emphasis on carbohydrates is key. “Generally I would recommend a CHO [carbohydrate] rich meal (aiming for 2-4g/ kg body weight) 2-4 hours before, with a little protein and low in fibre & fat. ” Dixon suggests. Opt for easily digestible foods like a turkey and avocado sandwich on whole-grain bread or overnight oats with honey/jam, banana & peanut butter. Carbs will provide quick energy, while proteins help maintain muscle integrity. Dixon adds, “30-60 mins before, take on an additional 0.5-1g CHO/kg of simple & easy to digest CHO e.g. Fruit juice, a ripe banana, sports gel”.
During the Ride
During short rides, your body may not need as much fuel as during longer efforts. However, if your ride warrants it, “I would recommend taking on CHO every 30-40 minutes, aiming for 60-90g+ per hour (depending on gut tolerance)” Dixon advises. Reach for easily portable and quick-digesting snacks like a banana, a small energy bar, CHO chews, maltodextrin drinks or dates/dried fruit such as a handful of raisins. Hydration is still crucial, so drink water regularly to stay properly hydrated.
After the Ride
Following a short ride, your body primarily needs rehydration and muscle recovery. “Focus on recovery after putting your body under considerable stress! This needs to be CHO rich but now with a source of protein.” Dixon notes, “Aim for 3:1 CHO: protein ratio – this usually equates to ~1-1.2g/ kg CHO & 0.3-0.4g/ kg protein.”. A light meal or snack within 30-60 minutes of finishing a ride that includes a mix of carbohydrates and proteins is suitable. Consider a yoghurt parfait with granola and berries or a protein smoothie/flavoured milk especially if you have a reduced appetite (quite common post-ride).
What to Eat When Cycling Long Distance (over 100 miles/160km and up to several days)
Before the Ride
Before embarking on a long-distance cycling adventure, it’s essential to consume a balanced meal rich in carbohydrates, proteins, and healthy fats. “Pre-ride nutrition, especially for longer rides, should start the day before, when you should focus on eating plenty of complex carbohydrates, along with good amounts of fat and protein. ” Rall explains. “This will give your body energy reserves to draw on”. Opt for complex carbohydrates like whole grains, oats, and fruits for sustained energy.
Protein also plays a vital role in muscle repair and can be included in your pre-ride meal. Lean, easy-to-digest sources like chicken, tofu, or beans are good choices.
During the Ride
During your ride, it’s essential to maintain energy levels by consuming carbohydrates. “You are looking for an easy-to-eat high carbohydrate option. Some good options include: sports energy gels, bananas, cereal bars, sweeties, dried fruit” White suggests, “If you find it difficult to eat then there are sports drinks or carbohydrate sports powders that you can use as well”. Aim for 60-90+ grams of carbohydrates per hour of cycling, depending on the intensity and duration of your ride. Hydration is equally important, so remember to drink fluids regularly. An electrolyte drink can help replace lost salts and minerals together with cycling nutrition during a ride. ”[Protein] actually acts to slow down gastric emptying/may increase risk of gastrointestinal upset if consumed during a more intense ride/race event, so should not be the focus of your nutrition in the saddle” Dixon notes.
After the Ride
Post-ride nutrition is crucial for recovery and muscle repair. White affirms, “focus on recovery by having a high carb and protein snack or meal within a few hours of finishing”. Consuming a meal or snack within the first 30-60 minutes after cycling replenishes glycogen (stored CHO energy source from the metabolism of glucose, and essential for managing blood sugar levels and muscle function) and kickstarts the recovery process. As such, a combination of carbs and proteins is ideal, such as a banana with peanut butter or a protein shake. “Post nutrition is particularly important if the rider has multiple days of riding as there will be a shorter window for recovery (and therefore glycogen repletion!)” Dixon explains.

What to Eat When Training for a Race
“Carbohydrates provide energy for endurance, while proteins aid in muscle repair and recovery” Trista Best, Registered Dietitian, Balance One Supplements explains. “Cyclists should also focus on timing their meals and snacks to fuel their rides effectively, consuming a combination of carbohydrates and proteins before, during, and after cycling sessions.” When gearing up for a race, prioritise two main aspects: carb-loading and post-ride protein consumption. Gradually up your carbohydrate intake in the lead-up to the event. Opt for a carb-rich meal about 3-4 hours before the race, ensuring your glycogen stores are fully stocked.
After crossing the finish line, focus on recovery by consuming a meal rich in both carbohydrates and proteins within 30 minutes. This aids in minimising muscle soreness and fatigue. For instance, a turkey wrap paired with sweet potato wedges can be a nutritious choice. Experiment with different nutrition strategies during your training sessions to find what works best for you, or work with a registered dietitian to create a tailored plan. And remember to stay hydrated throughout to maintain optimal performance.
Protein vs. Carbs: What to Eat While Cycling?
While both protein and carbs are essential for cyclists, the emphasis on each nutrient varies based on the timing. “Carbs are king, they provide our bodies with energy whilst we are cycling” White asserts, “So whilst you are on the bike we recommend that you focus on having carbohydrates. Protein plays more of a role in recovery after cycling and in day to day nutrition, rather than whilst you are on the bike itself”.
During the ride, prioritise carbohydrates to maintain energy levels and prevent ‘bonking’, which is sudden fatigue due to glycogen depletion. Carbohydrates are rapidly digestible and provide quick energy.
Proteins should be consumed before and after the ride to support muscle repair and recovery. ”Protein provides a negligible source of fuel (aside from very extreme environments) and actually acts to slow down gastric emptying” Dixon explains. A ratio of 3:1 or 4:1 carbohydrates to protein is ideal for post-ride meals or snacks. Dixon continues, “Protein is much more important after exercise for the recovery process. Post exercise, dietary protein will support muscle protein synthesis (MPS); the; building of new muscle tissue and muscular adaptation to training stimuli i.e. optimising your muscles ability to cope with your cycling training. Protein, when consumed alongside CHO, also facilitates repletion of muscle and liver glycogen stores – building up these stores ready for your next training session and overall speeding up recovery!”.
What Not to Eat When Cycling
Avoid foods high in saturated fats, excessive fibre, or processed sugars before and during your ride. These can lead to digestive discomfort and energy crashes. Fried foods, alcohol, sugary carbonated drinks, and heavy, greasy meals should be off the menu on ride day, unfortunately.
Best Energy-Packed Foods for Cyclists
When it comes to the best foods for cyclists, opt for a variety of nutrient-dense options. “Cyclists should prioritise a balanced diet rich in carbohydrates, proteins, healthy fats, vitamins, and minerals to prevent injury and optimise performance.” Best recommends, “incorporating nutrient-dense foods like fruits, vegetables, and whole grains into their diet provides essential antioxidants and micronutrients to support overall health and immune function, reducing the risk of injuries due to illness or weakened immunity”. Some options include:
Bananas: High in carbs and potassium for muscle function.
Oatmeal: Provides sustained energy due to its complex carbohydrates.
Pasta: Excellent for carb loading before a race or long ride.
Lean Proteins: Chicken, fish, tofu, and beans are great for muscle repair.
Nuts and Seeds: Healthy fats and protein for long-lasting energy.
Berries: Rich in antioxidants for recovery.
Greek Yoghurt: High in protein and probiotics for gut health.
Quinoa: A complete protein source and complex carb.
Dark Chocolate: A tasty source of antioxidants and energy.

Timing Matters: Before or After Cycling?
Both pre-and post-ride nutrition is crucial, as is hydration. Pre-ride meals provide the initial boost needed to start your ride strong by increasing your energy stores, ensuring you are going into a ride well-fuelled. Dixon highlights, “It will also reduce your risk of running out of stored CHO [glycogen] in your muscle which would slow you down or even end your ride ‘hitting the wall/bonking’”. Post-ride nutrition aids in recovery and muscle repair. Neglecting either can negatively impact your performance and overall well-being. “A post-ride recovery meal should have plenty of calories to replace some of what you burned, with an emphasis on protein,” Rall explains.
“You wouldn’t get in your car for a long drive if the fuel tank was low/empty” Dixon says, “so the same applies for your body.” It is ideal to eat something rich in carbohydrates pre-ride however, as fibre, fat and protein tend to slow down digestion and gastric emptying, increasing the risk of gastrointestinal issues mid-ride!
Dixon continues, “Eating after is essential for your recovery and also enhancing the physiological adaptations to exercise i.e. will improve your cycling performance in the longer term. Here, we want to be supporting muscle glycogen restoration; building back the glycogen you used up during your ride, and also introducing dietary protein to facilitate muscle protein synthesis; increasing size, strength of the muscles as well as aiding their adaptation to exercise stimulus”.
Carb Loading for Cyclists
Carbohydrate loading, often referred to as “carb loading,” is a nutritional strategy used by endurance athletes, including cyclists. The goal is to ensure your muscles and liver are fully stocked with glycogen, a stored form of carbohydrates that serves as a crucial energy source during extended physical activity. Carb loading is important because it helps maintain your energy levels and endurance during long rides, preventing fatigue and allowing for optimal performance. For more detailed information on how to effectively carb load according to nutritional experts, refer to our comprehensive guide, Carb Loading for Cyclists.

How Paul’s Cycles can help
Cycling nutrition is a complex but critical aspect of the sport, whether road cycling or mountain biking. Pay attention to what you eat before, during, and after your rides to perform at your best and ensure your body recovers properly. Prioritise carbohydrates to fuel your journey, complemented by proteins for recovery. By following these guidelines and experimenting with various foods, you can create a cyclist nutrition plan that suits your individual needs and goals.
Enhance your performance by pairing a well-crafted nutrition plan with a top-of-the-line upgrade, available with unbeatable discount at Paul’s Cycles, and optimise every ride.
Disclaimer: This guide is not intended to act as medical advice. Always consult with a registered dietitian or sports nutritionist for personalised advice and fine-tuning of your nutrition plan. Dietary and nutritional requirements will vary based on individual needs and activity therefore it is recommended that you seek professional nutritional guidance and consult your GP when undertaking intensive or endurance training programs.
Sources
[1 ] Nutrition and Athletic Performance. Medicine & Science in Sports & Exercise 41(3):p 709-731, March 2009. | DOI: 10.1249/MSS.0b013e31890eb86
TRISTA BEST MPH, RD, LD, Registered Dietitian at Balance One Supplements (www.balanceone.com) – Trista Best is a Registered Dietitian at Balance One Supplements, Environmental Health Specialist, and Adjunct Nutrition Professor. She completed her Bachelors of Science in Health Science, Masters of Public Health Nutrition, Bachelors of Science in Food and Environmental Sciences, and Dietitian Registration in 2018. She has been featured on Huffington Post, Organic Authority, Ask Men, Reader’s Digest, WeightWatchers, Everyday Health, Byrdie, Business Insider, and Mashed.
CATHERINE RALL, Certified Nutritionist, Happy V (https://happyv.com/) – Catherine has six years of versatile experience in the nutrition industry including clinical nutrition, enteral/parenteral nutrition support, food service, nutrition education and lab research. Catherine provides evidence-based nutrition counselling aligned with HAES and intuitive eating.
MADDIE DIXON BSc (Hons), Registered Dietitian at Coastal Sports Nutrition (www.coastalsportsnutrition.com) – Maddie is a Registered Dietitian working clinically within UHSussex Foundation Trust and Freelance at Coastal Sports Nutrition. Completing a Bachelors of Science in Biochemistry, a Post Graduate Diploma in Nutrition & Dietetics and subsequent Dietetic registration in 2013. She has since pursued a postgraduate certification in Applied Sports Nutrition in 2021, with a particular interest in the area of endurance sports. She is a keen cyclist, runner and Triathlete herself.
RACHEL WHITE, Registered Dietitian at Rachel White Nutrition (www.rachelwhitenutrition.com) – Rachel White is a registered clinical and sports dietitian in Bristol, UK. She supports predominantly endurance athletes to improve their nutrition for health and performance. Rachel also works with performance athletes at the University of the West of England and works part-time as a clinical dietitian in the NHS.