For cyclists, nutrition and hydration are critical components of performance, recovery, and overall health. Whether you're a casual rider or an elite cyclist, understanding how to properly fuel your body can be the difference between a great ride and a subpar performance.
The Importance of Nutrition for Cyclists
Cycling is an endurance sport that requires sustained energy over extended periods. As a cyclist, your body needs a balanced intake of the following macronutrients:
Carbohydrates
Your primary source of energy, especially for high-intensity rides. The body breaks down carbohydrates into glucose, which fuels your muscles during exercise. You can only store enough fuel for around 90 minutes of exercise so it is essential to take on carbohydrates if your ride last longer.
Protein
Essential for muscle repair and recovery, protein helps rebuild the muscle fibers that break down during cycling.
Fats
While fats are not the primary energy source during high-intensity activity, they are crucial for longer, lower-intensity rides. They provide a steady supply of energy when glycogen stores run low.
Vitamins and Minerals
Nutrients like iron, calcium, potassium, and magnesium help in oxygen transport, muscle function, and recovery.
Pre-Ride Nutrition
Your pre-ride meal is key to ensuring you have enough energy for your ride. Ideally, this meal should be eaten 2-3 hours before your session, focusing on complex carbohydrates, lean proteins, and healthy fats.
Complex Carbohydrates: These provide slow-releasing energy. Opt for whole grains, oats, or sweet potatoes.
Protein: Lean sources such as chicken, turkey, or plant-based proteins like tofu or tempah will help with muscle function.
Fats: Healthy fats like avocado, nuts, or olive oil offer long-lasting energy.
If you’re short on time, a smaller snack rich in carbs, like a banana or an energy bar, can be consumed 30 minutes before your ride.
Nutrition During the Ride
Options include:
Energy gels & chews : Convenient and packed with quick-digesting carbs.
Bananas: A natural option rich in carbohydrates and potassium.
Energy bars: Provide a mix of carbs and electrolytes to sustain energy.
Dried fruits: Easy to carry and rich in carbs and natural sugars.
Some people find their stomach cannot tolerate gels so it is always advisable to try out your nutrition and find out which ones works best for you and your training.
Post-Ride Nutrition
Recovery nutrition is crucial to help your muscles repair and glycogen stores replenish. After a ride, aim to eat a combination of carbohydrates and protein within 30-60 minutes. This meal or snack is vital for repairing muscle tissue and restoring energy levels.
Examples of post-ride meals:
A smoothie with protein powder, with fruit and veg plus milk or milk alternative.
A protein bar, be mindful of the sugar content.
Grilled chicken with quinoa and roasted vegetables.
Greek yogurt with honey and mixed nuts.
The Importance of Hydration for Cyclists
Hydration is just as important as nutrition when it comes to cycling performance. Even mild dehydration can negatively affect your endurance, power output, and recovery.
Pre-Ride Hydration
Start your ride well-hydrated. Aim to drink 500-750 ml of water about 2-3 hours before your ride. This ensures your body has adequate fluid levels before exertion.
Hydration During the Ride
During cycling, you lose fluids through sweat, which needs to be replaced to avoid dehydration. Cyclists should aim to drink about 500-1000 ml of water per hour of cycling, depending on the intensity of the ride and weather conditions.
For longer rides (over 90 minutes) or rides in hot weather, it's crucial to replace lost electrolytes—sodium, potassium, and magnesium—which help with fluid balance, muscle function, and preventing cramps.
To maintain hydration and electrolyte balance during extended rides, you can:
Use a sports drink containing electrolytes and carbohydrates.
Consume electrolyte tablets or powders mixed with water.
Eat salty snacks like pretzels or specially formulated energy bars.
Make your own drink, diluting fruit juice with water and adding salt.
Post-Ride Hydration
After your ride, rehydration is essential to help with recovery. A recovery drink that contains both electrolytes and protein can aid in faster recovery.
In conclusion, proper nutrition and hydration are the foundation of successful cycling, ensuring you can perform at your best and recover efficiently. By understanding how to fuel your body before, during, and after rides, and how to stay hydrated, you’ll be able to ride longer, faster, and more comfortably. Don’t forget good nutrition on race day can’t make up for the effects of a poor diet during the rest of your week.
Sports Nutrition Tips
Shop bought sport nutrition and hydration can be expensive, try out your own home made versions and see if they work just as well for you. Ex MTB pro Petra Wiltshire shares a couple of her receipes-
Rice Krispie Cubes
This is a recipe I found on Instagram which has been used by World Tour Teams. I am a complete disaster in the kitchen, but this is a recipe that even I can follow!
60 grams Coconut Oil or Salted Butter
30 grams of Marshmallows
200 grams Rice Krispies
Line a baking tray with Grease Proof paper.
Gently melt the marshmallows in a pan and keep stirring on a low heat until they are completely melted.
Remove from heat and keep stirring whilst adding the Krispies and stir until completely coated – I add a sprinkle of sea salt at this point (Optional.)
Then empty into tray and push down hard to pack the mixture.
Using a buttered spatula or spoon to pack mixture stops it sticking.
I then put in the fridge to set hard before cutting into cubes. This mixture quantity cut into 15 cubes gives approximately 30grams of carbs per portion and around 150 cals. I freeze half and take them out as I need, they defrost in your pocket! I wrap them in Foil backed baking paper which works really well to wrap the kripsies without sticking.
I know friends who have added dried coconut, chocolate chips and also mixed in Bounty Bars!
Caffeine Choco Energy Balls
Another great recipe, these are easy to chew
Makes 16 Balls
200 grams of pitted dates
25 grams of rolled oats
2 tbsp Honey
2 tbsp Peanut Butter
2 tsp Cocoa Powder
2 tsp powdered instant coffee
¼ tsp salt
2 tbsp Coconut Flakes
Place everything except coconut in a food processor and blend to a paste.
Roll into balls and roll in the coconut and store in the fridge. These balls give around 15 grams of carbs and a caffeine boost!
