Cycling is an energy-hungry activity, akin to swimming and running, that burns a massive amount of calories.
Whether you’re training for one of the 30+ cycling events in the UK or joining the 7.3 million Brits who cycled last year, getting your nutrition right is crucial.
Here, Paul’s Cycles collaborated with top experts to outline the best foods you should be eating before and after a bike ride.
Fueling for Short-Distance Rides
For rides under 75 miles, a balanced meal rich in carbohydrates is essential. Maddie Dixon, a sports nutrition expert at Coastal Sports Nutrition, advises eating 2-4 hours before your ride.
“Choose something with a little protein and low in fibre and fat,” she recommends. Options like a turkey and avocado sandwich on whole grain bread or overnight oats with honey, banana, and peanut butter are excellent choices.
During shorter rides, keep your energy up with small snacks like bananas or energy bars, and stay hydrated with plenty of water.
After your ride, focus on rehydration and muscle recovery. Dixon suggests: “A carbohydrate-rich meal with a protein source, like yoghurt with granola or a protein shake, will help your body recover.”
Fueling for Long-Distance Rides
Long-distance rides demand not only carbohydrates but also ample protein and healthy fats. Catherine Rall, a certified nutritionist at Happy V, advises starting your nutrition the day before.
“Eat plenty of complex carbohydrates, fats, and proteins to build up your energy reserves,” she explains.
During the ride, maintaining energy levels is crucial. Rachel White, a registered sports dietitian, recommends sports energy gels, bananas, cereal bars, or dried fruit.
Hydration remains key, with electrolyte drinks helping to replace lost salts and minerals.
Post-ride, particularly after a long trek, eat within 30-60 minutes to aid recovery and muscle repair.
Dixon emphasises the importance of this window: “It’s especially crucial if you have multiple days of riding, as the recovery period is shorter.”
Fueling to Train for a Race
When training for a race, focus on carb-loading and post-ride protein. Trista Best, a registered dietitian from Balance One Supplements, says, “Carbohydrates provide endurance energy, while proteins assist in muscle repair.” A nutritious choice like a turkey wrap with sweet potato wedges can be beneficial.
Cyclists should also time their meals and snacks effectively, consuming a mix of carbohydrates and proteins before, during, and after cycling sessions. Key energy-packed foods for cyclists include:
- Bananas: High in carbs and potassium for muscle function.
- Oatmeal: Provides sustained energy with complex carbohydrates.
- Lean Proteins: Chicken, fish, tofu, and beans are excellent for muscle repair.
- Dark Chocolate: A delightful source of antioxidants and energy.
Final Thoughts
By following these expert guidelines and experimenting with different foods, you can tailor a nutrition plan to suit your needs and goals as a cyclist.
For a full breakdown of what to eat before, after and during a bike ride, head to Paul’s website for the full blog post.