Whether you’re putting in big miles training for the Michigan Gravel Race Series or just to push your own limits, fueling for cycling is a key part of enjoying your time on the bike. Everyone is different, and there is a lot of advice out there about the best energy gels, high-carb drinks, and other cycling nutrition - some of it reliable, most of it questionable.
We’ve put together a few tips to demystify what to eat before, during, and after your ride, with one big caveat: Everyone is different, and you’ll likely need to adjust these types to meet your body’s needs.
A Quick Guide to Macros
There are three macronutrients to understand before you start creating any diet, let alone a cycling nutrition plan. Just about everything you eat (excluding non-nutritive food additives, technically) is primarily composed of these three nutrients; the rest are vitamins, minerals, and a few other components that represent a fractional share of your food.
Carbohydrates: These are your body’s primary source of fuel. Carbs are a source of quick energy and are found in grains, fruits, vegetables and, in much higher amounts, sports products like energy gels and bars. They contain 4 calories per gram, which makes them easy for your body to digest.
Proteins: While proteins technically can be used for fuel, their primary role is to repair body and muscle tissue. The best sources of protein are meat, beans, and eggs. They also contain 4 calories per gram, but they are harder to digest than carbs, so you’ll only see a gram or two of protein, if any, in most sports products.
Fat: Fat is an energy source, but it burns much more slowly than carbs and is harder for your body to break down during exercise. There are 9 calories per fat gram, making it a far denser fuel source.
Why Carbs Are Key to Cycling Performance
Over the past five years, pro cyclists have gone all-in on carbs. After decades of fastest riding and other questionable nutrition practices, cycling’s modern era has been dominated by exceptionally high carb intake during racing and training.
Today, most pro cyclists consume 90 to 120 grams of carbs per hour. That’s the equivalent of roughly 5 bananas per hour! That requires almost constant eating, which riders avoid by taking on high-carb endurance gels, drink mixes, and bars.
Here’s where we slip in a gentle reminder: You are not a professional cyclist, and unless you’re riding three hours or more multiple days a week, this level of carb intake is not just unnecessary, but unhealthy. That said, you should still prioritize carbs before, during, and after your ride to keep glycogen (a store of energy converted from carbohydrates) steady.
What to Eat Before Cycling
Plan your pre-ride or pre-race meal for about two to three hours before you start. The more intense the start, the earlier you should eat, although we’ll repeat that finding the right timing for you requires a little experimentation during your training block.
Eat a carbohydrate-rich meal with some protein.
Breakfast: Oatmeal with fruit, bagel with a dab of nut butter, whole wheat toast with eggs.
Lunch/dinner: Rice with tofu, a small amount of pasta, oatmeal with fruit.
Avoid eating high-fiber and high-fat foods before cycling. Both of these can cause gas, cramping, acid reflux, or digestive distress.
Read More: What’s the Difference Between Road Bikes and Gravel Bikes?
What to Eat During Your Ride or Race
Keep it simple, keep it light, and keep it consistent. Fueling during your ride should consist almost entirely of quick, accessible carbohydrates like:
Energy gels: We like Hammer, GU, and other gels with around 20 carbs per packet. Try to eat 1-2 per hour.
High carb energy bars: Clif, Maurten, and Strykr make bars with 45 grams or more of carbs, though some cyclists may have a hard time eating these during intense training or competition.
High-carb energy drinks: More and more riders rely on drinkable carbs, which tend to be a little easier to stomach than food. Skratch, Stryker, Hammer, and other brands now make drinks with as much as 80 grams per serving. Make sure you mix these products correctly and use smaller amounts than directed to start so you know your stomach can handle them.
You can also make your own all-natural energy bars at home with oats, nut butters, and maple syrup. Some folks just toss a peanut butter and jelly in their jersey pocket, plus a bit of salt in their bottles and call it good!
What to Eat After a Bike Ride
Not every ride requires a recovery drink or bar, but if you’re putting in over two hard hours, a quick drink after can really help you feel better the rest of the day and be more prepared to get back in the saddle tomorrow.
While carbs are still key, recovery drinks and foods will have more protein. This is to repair muscles after a hard ride quickly. Some of the best recovery foods include:
Chocolate milk
A banana and yogurt
Turkey and avocado wrap
Note that none of these options have high sugar content, so skip “reward” foods after most of your rides. Save those for special occasions and pick something with a balanced ratio of carbs, protein, and fat.
Ride Smart with Einstein Cycles
Eating to ride makes the sport more enjoyable and supports positive dietary habits off the bike, too. Fueling your ride isn’t always about performance; it’s about taking care of your body and enjoying your time in the saddle. When you feel strong, you have fun, and a nutritious diet is a big part of feeling good. Bring your questions (and a sample of your homemade energy bars!) to any one of our three locations in Traverse City, Big Rapids, and Cadillac; we’re always here to offer guidance and support!