Cycling is a fantastic cardiovascular exercise that builds endurance and strength in the lower body. It can be done recreationally or competitively. However, without proper nutrition before a cycling session, you may run out of energy early or even bonk.
Defining Cycling and Its Many Health Benefits
Cycling refers to riding a bicycle casually for commuting and errands or racing professionally. It works the glutes, quadriceps, hamstrings, and calf muscles. The aerobic activity also provides many health perks like:
- Weight loss and management
- Reduced risk for chronic diseases
- Improved cardiovascular function
- Increased stamina and endurance
That’s why it’s smart to fuel properly before cycling.
Why Pre-Cycling Nutrition Matters
Consuming the right foods and fluids before cycling is crucial. Here’s why:
Prevents Fatigue and Weakness
Without adequate fuel, you’ll tire out quicker and have to cut your session short.
Enhances Stamina and Endurance
Carbs give you the glycogen needed to keep pedaling for longer periods.
Supports Muscle Growth and Repair
Protein helps repair exercise-induced muscle damage.
Avoids Hypoglycemia and Dehydration
Low blood sugar and fluid loss will also cut your cycling short.
So pay attention to what and when you eat before rides.
Know When to Fuel Before Cycling
Aim to fuel:
2-4 Hours Before Cycling
Eat a balanced meal containing carbs, protein, fat. It will be fully digested and absorbed before exercise.
Ideal foods include oats, eggs, avocado, chicken, veggies, yogurt.
30-60 Minutes Before
Focus on quicker digesting carbs like fruit, juice, rice cakes, oat bars.
See also: Fuel Up Right: What to Eat on a Long Bike Ride
Also drink about 16 oz water.
During Cycling
Continue fueling with 30-60 g carbs from food/drinks per hour.
Good portable options include energy gels, bananas, sports drinks.
Include These Nutrients in Your Pre-Cycling Meals
To optimize cycling performance, you need:
Carbohydrates
They break down into glucose that muscles use for energy. Include sources like:
- Whole grains: oats, brown rice
- Starchy vegetables: potatoes, squash, corn
- Fruits: berries, banana, melon
- Legumes: lentils, beans, peas
Aim for 2-4 grams carbs per pound bodyweight daily.
Lean Protein
It supports muscle repair and growth by providing amino acids. Choose:
- Dairy: Greek yogurt, cottage cheese
- Eggs
- Meats: chicken, turkey
- Seafood: tuna, salmon
- Soy products: tofu, tempeh
- Legumes: beans, lentils
Target 0.5-0.7 grams per pound of protein daily.
Healthy Fats
They provide energy, absorb fat-soluble vitamins, reduce inflammation. Include:
- Oils: olive oil, avocado oil
- Nuts and seeds
- Nut butter
- Avocados
20-30% daily calories should come from healthy fats.
Vitamins and Minerals
These micronutrients support energy production, bone health, immune function. Eat:
- Leafy greens: spinach, kale
- Cruciferous veggies: broccoli, cabbage
- Berries
- Citrus fruits
- Nuts and seeds
Aim for 5-9 servings of produce each day.
10 Carb-Rich Foods to Fuel Cycling Sessions
Load up on these power-packed carbs before and during rides:
1. Oatmeal
Rich in energizing complex carbs and fiber to fill you up. Top with berries.
2. Whole Grain Toast
Pair with peanut butter and banana for lasting fuel.
3. Sweet Potato
Bake and add cinnamon, nut butter for extra carbs.
4. Beans and Lentils
Mix with rice, quinoa or stuff in a burrito pre-ride.
5. Old Fashioned Oats
Make overnight oats with yogurt, fruit, nuts for easy nutrition.
6. Fruit Smoothies
Blend milk/yogurt, oats, fruit, spinach for drinkable carbs.
7. Granola Bars
Choose ones with 5 grams fiber, 5-10 grams protein.
8. Rice Cakes
Top with nut butter and banana for portable carbs.
9. Quinoa
Make a bowl with veggies, beans, nuts, avocado.
10. Fruit
Eat berries, bananas, apples, grapes for natural sugar.
See also: Can we do Cycling after Dinner? Pros and Cons Explained
Bonus: Sports Drinks
Help replace fluids and electrolytes lost by sweating.
Mix in These 7 Lean Protein Foods
Include high-quality protein with meals and snacks to repair and build cycling muscles:
1. Eggs
Make a veggie omelet with spinach, bell peppers, onion, mushroom.
2. Cottage Cheese
Stir in fruit, mash in avocado or eat alone pre-exercise.
3. Greek Yogurt
Choose plain, whole milk types. Sweeten with fruit and honey.
4. Nut Butter
Almond or peanut butter spread on whole grain toast offers lasting energy.
5. Tofu Scramble
Made with turmeric, nutritional yeast and veggies for plant-based protein.
6. Edamame
Steam then sprinkle with sea salt for an easy, portable snack.
7. Chicken Breast
Bake, grill or sauté with spices and veggies for a lean protein meal.
Bonus: Protein Bars
Look for 10-20 grams protein, low sugar varieties to fuel workouts.
Sources of Anti-Inflammatory Fats for Active Recovery
These healthy fats help reduce muscle soreness and inflammation:
1. Avocados
Mash up one in pre-ride oatmeal, smoothies, toast for creaminess.
2. Olive Oil
Drizzle over salads, roasted veggies, whole grains like quinoa.
3. Coconut Oil
Add to smoothies or stir into oats, yogurt for MCTs to fuel exercise.
4. Nuts and Seeds
Sprinkle almonds, walnuts, chia, hemp into yogurt bowls and salads.
5. Nut Butter
Try almond or cashew varieties. Spread on apple slices too.
Bonus: Fatty Fish
Salmon and tuna offer anti-inflammatory omega-3s to ease muscle soreness.
Top Up These Essential Vitamins and Minerals
In addition to macronutrients, consuming enough micronutrients is vital:
Vitamin C
Boosts iron absorption and collagen production. Found in citrus, peppers, kiwi.
Vitamin E
Protects cells from exercise-induced oxidative damage. In plant oils, nuts, seeds.
Vitamin D
Critical for calcium absorption, immunity and mood. From fatty fish, eggs, fortified dairy.
Magnesium
Supports muscle and nerve function. Get it from leafy greens, nuts, legumes.
Iron
Oxygenates muscles and fuels workouts. Found in red meat, lentils, spinach.
Zinc
Supports wound healing and immunity. Found in seeds, meat, dairy.
Calcium
Strengthens bones to prevent fractures. Found in dairy, leafy greens.
Remember to Hydrate Before and During Exercise
Dehydration severely impacts endurance and performance.
Drink Water
16-20 oz in the hours before cycling to pre-hydrate.
Sip more every 15 minutes during rides.
Try Electrolyte Drinks
Replace sodium and minerals lost by sweating.
Coconut Water
Nature’s sports drink with potassium and electrolytes.
12 Nourishing Pre-Cycling Meal Ideas
Incorporate the best pre-cycling foods into meals like:
1. Oatmeal
Made with milk, berries, almonds, cinnamon.
2. Greek Yogurt Bowl
With granola, fruit, nut butter, chia seeds.
3. Veggie Frittata
Baked eggs with onion, tomato, spinach, feta cheese.
4. Overnight Oats
Chia seeds soaked in yogurt and berries.
5. Avocado Toast
With 2 eggs, hot sauce, hemp seeds.
6. Tuna Salad Wrap
In a whole grain tortilla with lettuce, tomato.
7. Quinoa Power Bowl
With chicken, sweet potato, kale, avocado.
8. Protein Smoothie
Banana, nut butter, protein powder, almond milk.
9. Burrito Bowl
Brown rice, black beans, chicken, salsa, cheese.
10. Cottage Cheese
With melon, pineapples, blueberries.
11. Nut Butter Sandwich
Almond butter with banana on whole grain bread.
12. Veggie Pizza Slice
Thin whole grain crust with spinach, mushroom, onion.
5 Foods to Limit Before Cycling Sessions
Some items may cause GI issues or make you feel weighed down:
1. Fatty Cuts of Meat
High-fat proteins like bacon and sausage take longer to digest.
2. Fried Foods
Greasy items can cause indigestion, stomach pain.
3. Sugary Sweets
Cookies, cake and candy lack proper nutrients and can cause crashes.
4. Heavy Cream Sauces
Rich Alfredo or mac and cheese dishes sit heavy.
5. Carbonated Drinks
Can cause bloating or cramps while riding.
Tips for Eating on Cycling Days
Additional advice for race days or long rides:
Pack Portable Snacks
Bring quick carbs/protein like bars, smoothies, rice cakes, bananas, nuts.
Opt for Lighter, Easily Digestible Meals
Try a salad, sandwich, eggs rather than heftier choices.
Stay Hydrated
Sip 16-20 oz electrolytes per hour to avoid dehydration.
What to Eat Before Cycling: Key Takeaways
Follow these evidence-based tips when fueling for cycling:
- Eat a meal with carbs, protein, healthy fat 2-4 hours pre-ride
- Have a small carb-focused snack 30-60 minutes before
- Continue replenishing carbs and fluid during exercise
- Include lean proteins in meals for muscle repair
- Choose nutritious high-fiber carbs like oats, sweet potato, fruit
- Limit fatty, greasy foods that cause stomach issues
- Stay hydrated with water and electrolytes
Properly fueling with the right foods at optimal times will provide the sustained energy and stamina needed to perform your best on the bike.
