Nutrition on the bike - tips from athletes

After a long bike ride, it is unwise to return home hungry – such is the wisdom of cyclists. However, for many beginner cyclists it is difficult to follow this advice: they lack the knowledge and skills to properly assess how much, what, and when to eat and drink while exercising. Proper nutrition is the key to good performance and well-being even after heavy physical exertion, which is why today we share tips from former professional cyclists and the basic rules of cyclist nutrition.

Before a Bike Ride

When and What to Eat?

The golden rule when preparing for a ride is to eat 2–3 hours before exercise so that your body has time to absorb nutrients and digestion does not burden your pedaling. If the ride is particularly early, this rule can be relaxed by opting for lighter food when there is less time available before riding. Professionals say that when deciding what to eat before a long ride or competition, it is important not only to ensure an adequate energy supply but also to avoid surprises. This means that it is recommended to choose tried and tested foods that your body tolerates and digests well.

Before cycling, it is most important to supply your body with easily digestible carbohydrates for energy and proteins, which are essential for proper muscle function and better recovery. If you have a particularly active day on the bike ahead, it is worth increasing your carbohydrate intake already the day before by including more porridges, pasta, etc. in your diet – this will ensure an adequate reserve of nutrients in your body.

Suitable foods before a ride:

• Porridge (oat or your favorite) with berries, nuts, etc.
• Whole grain bread sandwich
• Bananas and yogurt, granola
• Omelette with vegetables and whole grain bread
• Rice with chicken and vegetables
• Pasta

During the Ride

The goal of nutrition during a ride is to replenish depleting carbohydrate reserves so that you do not run out of energy and your pedaling efficiency remains high. If your ride lasts up to 1 hour and is not of the highest intensity, and you have eaten 2–3 hours beforehand, then preparing snacks is not necessary. However, when riding intensely and for longer than an hour, it is advisable to consume carbohydrate-rich snacks approximately every half hour.

The most common snacks chosen by cyclists are:

• Energy bars that are high in carbohydrates.
• Bananas
• Dried fruits (dates, etc.) or dried fruit bars
• Candies (gummies, etc. – sweets that do not melt in the heat)
• Sports energy gels
• Special energy drinks or fruit waters with plenty of carbohydrates and/or caffeine for an extra boost of alertness

The amount of snacks – or more precisely, the carbohydrates they contain – needed depends on the intensity of the exercise and individual metabolism. However, on average it is recommended to consume no less than 30 g of carbohydrates per hour, while those exercising intensely aim to consume about 90 g per hour. Translated into food products, that would be equivalent to about 5 small bananas or 2 SiS Energy Chew bars. Thus, specialized sports nutrition makes it easier to obtain the necessary amount of carbohydrates per hour to sustain the desired exercise intensity.

Nutritional choices may also be influenced by the sporting discipline. For example, if your choice is gravel bikes or mountain bikes, it is likely that you will want to bring snacks that are easy to consume (such as sports gels, carbohydrate drinks, or special bars), because uneven road surfaces can make it difficult to eat without stopping. If you favor road bikes, then there should be no major difficulties with chewing, and your food options on the bike can be broader.

After the Ride

The goal of post-workout nutrition is to restore energy reserves as quickly as possible and replenish the body with the nutrients necessary for recovery. This means you will need both carbohydrates for glycogen replenishment and proteins for your muscles. Ideally, you should eat a meal 30–60 minutes after your workout that is rich in these nutrients, but you can also opt for specialized food – a “post-workout” drink that will ensure your body gets everything it needs.

Popular food choices after exercise:

• SiS Rego Rapid Recovery drink
• A protein shake with bananas and oats or other favorite additives
• Eggs, fish, or meat with grains or pasta and vegetables
• Yogurt, granola, fruit

Hydration: Fluid Intake Before, During, and After Exercise

Maintaining proper fluid and mineral balance is one of the essential factors in ensuring well-being while cycling. Therefore, it is important to ensure adequate hydration:

• Before the Ride: You should begin your ride fully hydrated with a full reserve of electrolytes. This means that before the ride you must drink enough water (at least 2 liters per day, though the exact amount is individual), and 1–2 hours beforehand, drink 500 ml of water. Ideally, this should be mineral water rich in electrolytes.

• During the Ride: While riding, drink 150–250 ml of water every 15–20 minutes, depending on the weather conditions and your level of exertion. To aid absorption, it is advisable to supplement the water with electrolytes.

• After the Ride: To replenish lost fluids, you will need at least 500–1000 ml of water or an electrolyte drink.

Vytautas and Gediminas Kaupai Answer the Most Frequently Asked Questions About Cyclist Nutrition

Which Nutrition Mistakes Should Be Avoided?

The two biggest mistakes are eating too little before a ride or overeating heavy food. In the first case, you will quickly feel as if you are riding on an “empty tank,” while in the second you might suffer from stomach pain and other unpleasant sensations. Sometimes, after eating too heavy a meal, the body is forced to devote energy to digestion rather than exercise, making pedaling particularly difficult.

I Find It Difficult to Eat During a Ride. What Should I Do?

Nutrition while exercising is a matter of getting used to. However, the simplest way to help yourself is to opt for liquid food: carbohydrate drinks, gels, and soft energy chews. Admittedly, this specialized food has a high energy density, so it is worth training your stomach to handle it gradually and, of course, to drink enough water while exercising. Another trick (which should not be overused) is that if you run out of food or find it difficult to eat, rinse your mouth with a sweet drink. This sends a signal to your brain that you are receiving carbohydrates, and your body will start using its energy reserves more efficiently.

What Are Isotonic Drinks and Are They Necessary?

Sports drinks are only necessary if the ride lasts longer than an hour and is very intense. Such drinks contain both electrolytes and carbohydrates, so they take care of both hydration and energy simultaneously.

How Can You Tell If You Have Eaten Enough During a Ride?

It’s simple. If after your ride you only feel a slight hunger, it means you have eaten enough. If you return and want to eat everything in the fridge, it means that you were deficient in nutrients during the ride – and compensating for them afterwards is not entirely optimal. And if you had to cut your ride short due to a lack of energy, or if you return not only hungry but also cranky, it indicates that you experienced an extreme deficiency of nutrients, so next time, bring more food – it is better to have a reserve than to deprive your body.

How Do You Know When to Eat and Drink During a Ride?

You should eat before you feel hungry. If you become hungry while riding, it means you remembered to eat too late. That’s why we recommend setting reminders for nutrition and hydration on your bike computer. For example, have your computer remind you to snack every 30 minutes (during intense activity) or as often as needed, and to drink every 15 minutes. The most important thing is to heed these reminders.