So you’re ready to start going on longer bike rides. Proper fueling is crucial to maintaining energy, endurance, and overall performance. Here are a few tips on what a cyclist should eat during a long ride.

Before hitting the road, it’s important to have a well-balanced breakfast, which sets the stage for sustained energy. Aim for a mix of carbohydrates, proteins, and healthy fats. Some excellent options include:

Oatmeal with fruits and nuts: Packed with complex carbs for slow-releasing energy, fiber for digestion, and a touch of protein and fat from nuts.

Whole grain toast with avocado and eggs: Provides a good balance of carbs, healthy fats, and protein to keep you full and fueled.

Greek yogurt with granola and berries: A protein-packed option that also offers quick carbs from berries and granola.

During a long ride, your body’s glycogen stores (glucose) get depleted. Glucose is your body’s main source of energy and it comes from carbohydrates in certain foods and fluids you consume. Aim to consume about 30-60 grams of carbohydrates per hour. Here are some great sources:

Bananas: Nature’s energy bar, providing potassium and quick carbs.

Dried fruits: Portable and high in carbohydrates, making them perfect for a mid-ride snack.

Energy bars, gels, and chews: Products like Skratch Labs are convenient and designed specifically for endurance sports, they provide quick and easily digestible carbs. 

Sweating leads to the loss of electrolytes like sodium, potassium, and magnesium, which are crucial for muscle function and hydration. To prevent cramps and maintain performance, you can add a sport hydration mix, like ones from Skratch Labs, into your water bottles to help replenish electrolytes and provide hydration.

While carbohydrates are your primary fuel, don’t neglect protein, especially on longer rides. Protein helps repair muscles and can provide a more sustained energy release. Good options include:

Energy bars with protein: Look for bars that offer a balance of carbs and protein.

Trail mix: Combine nuts and dried fruits for a mix of protein, fat, and carbs.

Jerky: A portable, high-protein snack that can be a savory break from sweet energy foods.

Dehydration can severely impact performance, so it’s vital to stay hydrated. A good rule of thumb is to drink about one bottle (500-750 ml) of water per hour. Adjust this based on weather conditions and personal sweat rate. Remember to drink regularly, don’t wait until you’re thirsty to start hydrating.

Once you’ve completed your ride, refueling is essential for recovery. Within 30 minutes to an hour post-ride, aim to consume a meal or snack that includes both carbohydrates and protein. Great recovery options include:

Smoothies: Blend fruits, yogurt, and a protein source like milk or protein powder.

Lean protein and whole grains: A meal of chicken, quinoa, and vegetables provides the nutrients needed to replenish glycogen stores and repair muscles.

Practice makes perfect: Experiment with different foods and timing during training rides to find what works best for you.

Listen to your body: Everyone’s nutritional needs are different. Pay attention to how your body responds to different foods and adjust accordingly.

Plan ahead: Bring more food and water than you think you’ll need. It’s better to have extra than to run out mid-ride.

With the right nutrition strategy, you’ll be well-equipped to tackle those long bike rides with energy and endurance. Happy cycling!