The secret to a cyclist’s performance isn’t just their determination or the hours they’ve spent training—it’s what they put in their body. Yes, cycling nutrition is critical for riders of all levels, whether you’re a seasoned professional or a weekend warrior. Proper nutrition fuels your muscles, aids recovery, and can significantly enhance your cycling performance.
Is Nutrition Important for Cyclists?
Yes, cycling nutrition is crucially important. Cycling is a demanding physical activity that requires ample energy. This energy comes from the nutrients we ingest—carbohydrates, proteins, vitamins, and fats. Eating the right nutrients at the right times can be the difference between powering through a ride or struggling to pedal.
Cycling nutrition what should you eat?
Carbohydrates
Carbohydrates are a cyclist’s best friend. They are your body’s preferred source of energy, especially during high-intensity cycling. When cycling, your body taps into glycogen stores (stored carbs) to fuel your muscles.
For workouts lasting longer than 90 minutes, it’s essential to replenish these stores to avoid fatigue. Good sources of carbohydrates include:
- Whole grains like brown rice and oatmeal.
- Fruits such as bananas and berries.
- Legumes like chickpeas and lentils.
- Sweet potatoes.
- Quinoa.
Protein
Protein is key for repairing and building muscle tissue damaged during cycling. After a long ride, consuming protein can help kick-start the recovery process. Great sources of protein include lean meats, dairy products, eggs, tofu, and beans.
Vitamins
Vitamins are crucial for cyclists as they support a range of bodily functions like energy production and muscle function. Key vitamins for cyclists include Vitamin C for immunity, Vitamin D for bone health, and B-vitamins for energy metabolism. Good sources include citrus fruits, dark leafy greens, and fortified cereals.
cycling nutrition, Pre-ride Fuelling
What a Cyclist Should Eat
Before hitting the road, aim for a meal rich in slow-releasing carbohydrates and a moderate amount of protein. This could be oatmeal with a sprinkle of nuts and a piece of fruit, or whole grain toast with scrambled eggs.
What a Cyclist Should Avoid
Avoid large quantities of fats and fibers as they slow digestion and may cause gastrointestinal discomfort during your ride.
Fuelling on the Road
When on the saddle, staying energized is crucial.
1-hour Ride Cycling Nutrition
For rides under 1 hour, water should suffice as you likely won’t deplete your glycogen stores.
2-hour Ride Cycling Nutrition
Once your rides reach the 2-hour mark, consider consuming around 30-60 grams of carbs per hour, possibly in the form of energy bars or gels.
3-hour Ride Cycling Nutrition
For a 3-hour ride, maintain the same carb intake, but consider including a source of protein to help ward off muscle breakdown, such as a protein-enriched energy bar.
4+ Hours Cycling Nutrition
For rides lasting 4 hours or more, the same rules apply, but hydration and electrolyte balance become even more critical to prevent dehydration and cramping.
Post-ride Cycling Nutrition
Post-ride, your focus should shift to recovery. A mix of protein for muscle repair and carbs to replenish glycogen stores is ideal. Try a protein smoothie with fruit or a lean chicken sandwich on whole-grain bread.
Hydration
Staying well-hydrated is vital for all cyclists. Start your ride well hydrated and drink at regular intervals during your ride. Post-ride, replenish any lost fluids. Don’t forget to include electrolytes as they help maintain your body’s fluid balance and support muscle contractions. Foods high in electrolytes include bananas, potatoes, yogurt, and coconut water.
Understanding and Avoiding the Dreaded ‘Bonk’
In the cycling world, ‘bonking’ is a term you want to avoid. Essentially, bonking is what happens when your body runs out of glycogen—its preferred source of energy during high-intensity activities like cycling. It’s hitting a wall, a sudden and dramatic loss of energy and fatigue. It feels as if you can’t go on, and it can happen regardless of your fitness level.
The primary cause of a bonk is inadequate fueling. During long rides, your body burns through its glycogen stores, and once depleted, it struggles to function effectively. That’s why carbohydrate intake during these rides is so crucial. Consuming 30-60 grams of carbs per hour can help prevent bonking by replenishing your glycogen stores on the go.
Another cause of bonking can be an insufficient pre-ride meal or poor nutrition in the days leading up to a big ride. Remember, it’s not just about what you eat during the ride, but also how you fuel your body beforehand.
Hydration also plays a role. Dehydration can accelerate the onset of a bonk, emphasizing the importance of drinking plenty of fluids before, during, and after your ride.
Bonking is more than just an uncomfortable experience; it can be dangerous, impairing your judgement and reaction times. To avoid bonking, plan your nutrition carefully. Stay well-hydrated, eat a carb-rich meal before long rides, and regularly consume carbs on the ride itself. Listen to your body—if you start feeling fatigue creeping in, it’s time to refuel.
Remember, avoiding the bonk is a crucial component of cycling nutrition. By knowing how to prevent it, you’ll be well-prepared for long rides and able to push your performance to new heights.
Nutrition for Cycling Events
Depending on the event, your nutritional needs can change significantly. In a crit race, where intensity is high over a short duration, consuming easily digestible carbohydrates before and a recovery meal after would suffice. In contrast, for a long road race or sportive, it’s all about endurance—maintaining a regular intake of carbohydrates during the race is key. For multi-day events, recovery nutrition becomes critical—post-ride meals should be rich in both carbs and protein to replenish glycogen stores and repair muscle damage.
Dietary Supplements for Cyclists
While a balanced diet should provide most of the nutrients a cyclist needs, some turn to supplements to boost performance. Beetroot juice is often used for its high nitrate content, which may enhance aerobic performance. Caffeine can improve alertness and delay fatigue. Beta-alanine is thought to buffer acid in muscles, delaying onset of muscle fatigue. However, it’s crucial to remember that supplements should be used in conjunction with a balanced diet, not as a replacement. Always consult a healthcare professional before starting any supplement regimen.
Debunking Cycling Nutrition Myths
There’s no shortage of misinformation when it comes to nutrition. For example, it’s a common belief that consuming protein immediately after a ride is essential. While protein is important for recovery, it’s the balance of carbs and protein consumed throughout the day that matters most. Another myth is that “fat loading” before a ride can enhance performance. In reality, while fat is an important energy source for endurance activities, loading up on fat can lead to gastrointestinal issues. A balanced intake of macronutrients is key.
Cycling Nutrition for Weight Loss
Balancing the energy demands of cycling with a calorie deficit for weight loss can be tricky. The key is to ensure you’re fueling sufficiently for your rides, but creating a slight calorie deficit over the day. Prioritize nutrient-dense foods that will keep you satiated without a high-calorie tag. Focus on portion sizes, especially during recovery meals. It’s possible to shed weight while cycling, but it requires careful attention to both your calorie intake and expenditure.
Meal Planning and Prep for Cyclists
Preparing meals in advance can help maintain a consistent, healthy diet that supports your cycling performance. Start by outlining your meals for the week, considering your training schedule. Plan for larger, carb-rich meals before big rides and protein-focused meals for recovery. Once you have your plan, do a big shop for all the ingredients you’ll need. Set aside a few hours for meal prep—cooking grains, chopping vegetables, or pre-making recovery smoothies. With your meals ready to go, you’ll be less tempted by convenience foods and more likely to stay on track with your cycling nutrition.
Cycling Nutrition 1 Week Meal Planner (10 Hours Cycling)
For an average cyclist weighing about 70kg, cycling at a moderate intensity for 10 hours a week, you’ll burn roughly 600-800 calories per hour, amounting to 6000-8000 calories over the week just from cycling. Factoring in daily metabolic needs (~2000 calories/day), the total weekly requirement comes to around 20,000-22,000 calories.
Below is a table to provide a 7-day meal plan. Remember, this is just a guide and individual calorie needs may vary. You may need to adjust portions and food choices based on your personal preferences, dietary needs, and hunger levels.
| Day | Breakfast | Lunch | Dinner | Snacks | Estimated Calories |
|---|---|---|---|---|---|
| Monday | Oatmeal with berries and nuts | Chicken salad sandwich | Grilled salmon, quinoa, and veggies | Apple and a handful of almonds | 2500-3000 |
| Tuesday | Whole grain toast with avocado and eggs | Tuna salad with a whole grain roll | Stir-fried tofu with brown rice | Banana and a protein shake | 2500-3000 |
| Wednesday | Greek yogurt with granola and honey | Turkey wrap with veggies | Pasta with lean ground beef and tomato sauce | Orange and a handful of walnuts | 2500-3000 |
| Thursday | Smoothie with banana, berries, spinach, and protein powder | Quinoa salad with roasted veggies and chickpeas | Chicken breast with sweet potatoes and green beans | Pear and a protein bar | 2500-3000 |
| Friday | Scrambled eggs with whole grain toast and a fruit | Salmon salad with a whole grain roll | Stir-fried shrimp with brown rice | Apple and a handful of almonds | 2500-3000 |
| Saturday | Pancakes with a side of berries and yogurt | Chicken wrap with veggies | Steak with roasted potatoes and asparagus | Banana and a protein shake | 2500-3000 |
| Sunday | Bagel with cream cheese and smoked salmon | Veggie salad with boiled eggs and a whole grain roll | Baked cod with quinoa and steamed broccoli | Orange and a protein bar | 2500-3000 |
Keep in mind, your meal plan should be flexible. Listen to your body—if you’re feeling more hungry, it’s okay to eat a little more. Your body knows when it needs extra fuel! This meal plan provides a balanced mix of carbs, protein, and fats to fuel your cycling and recovery. Happy eating!
Cycling Nutrition Roundup
In conclusion, here are the key points to remember:
- Carbohydrates: They’re your main energy source. Aim for complex carbs for sustained energy.
- Protein: Important for muscle repair and recovery post-ride.
- Vitamins: Key for energy production, muscle function, and overall health.
- Pre-ride: Focus on slow-releasing carbs and moderate protein. Avoid excessive fats and fibers.
- On the road: For rides over 2 hours, consume 30-60 grams of carbs per hour. Include protein for rides over 3 hours.
- Post-ride: Aim for a mix of protein and carbs to kick-start recovery.
- Hydration: Critical throughout, with an emphasis on electrolyte balance during longer rides.
- Understanding and Avoiding the Dreaded ‘Bonk’: To prevent the sudden energy drop known as ‘bonking,’ fuel your body with carbohydrates and stay hydrated during long rides.
- Dietary Supplements for Cyclists: Consider supplements like beetroot juice, caffeine, or beta-alanine to enhance performance, but consult with a healthcare professional and view them as complementary to a balanced diet.
- Debunking Cycling Nutrition Myths: Uncover the truth behind common misconceptions to make informed choices and optimize your nutrition for cycling performance.
- Cycling Nutrition for Weight Loss: Strike a balance between calorie intake and energy expenditure for weight loss while supporting your cycling goals. Prioritize nutrient-dense foods and create a slight calorie deficit.
- Meal Planning and Prep for Cyclists: Simplify your nutrition by planning and preparing meals in advance. This allows for healthier choices, ensuring you have fuel readily available to support your cycling routine.
Cycling nutrition can be a complex topic, but with a little planning, you can optimize your diet to fuel your performance and recovery. Remember, everyone is unique, and what works for one person may not work for another. Start by integrating these principles, then adjust based on what your body tells you.
Investing in your nutrition is investing in your cycling performance. It’s the fuel that powers your rides, aids your recovery, and keeps you healthy. By mastering the basics of cycling nutrition, you’ll be well on your way to achieving your cycling goals. Happy riding!
Youtube Channels that we follow
- Global Cycling Network (GCN): Home to a community of people who love road cycling. You’ll find everything from expert tutorials to top tens, tech walkthroughs, and beyond.
- The Running Channel: Not strictly about cycling, but as a cyclist, it’s beneficial to understand different forms of endurance sports. You’ll find a wealth of information here about running, which can complement your cycling training.
- Breathe and Flow: A channel dedicated to the practice of yoga. Yoga can be a great addition to any cyclist’s routine for its focus on core strength, flexibility, and mindful breathing—all beneficial to your performance on the bike.
