NUTRITION DURING CYCLING: WHAT DO YOU EAT BEFORE, DURING AND AFTER YOUR RIDE?
Cycling requires energy. Whether you're going on a long tour, an intense training ride, or a relaxed spin through the polder: your body needs fuel. With the right nutrition, you can cycle longer, have more energy left, and recover faster afterward. In this blog, we explain what you should eat before, during, and after cycling.
What do different nutrients do?
Carbohydrates
Carbohydrates (carbs) are the main energy source during cycling. Your body converts carbs into glucose, a form of sugar that your muscles, brain, and organs use as fuel. There are simple and complex carbohydrates. Simple carbs are absorbed quickly and provide immediate energy. Think of a banana, sports drink, or an energy gel. Complex carbs release energy gradually and are suitable for preparing for a longer ride. You can find them in whole-wheat bread, oatmeal, rice, and whole-wheat pasta, for example.
Proteins
In addition to carbohydrates, proteins are important for your body's recovery. You often see the term 'protein' on sports nutrition packaging. They help repair and build muscles and support various processes in your body. Most people get enough protein through a varied diet. Do you cycle regularly or go on long rides? Then an extra portion of protein afterward can contribute to faster recovery. Proteins can be found in dairy products, meat, fish, eggs, legumes, and nuts.
What to eat before cycling?
Are you going for a longer ride or intensive training? Then you can eat some extra carbs one to two days in advance. This replenishes your body's energy stores, so you start your ride with a full 'tank'. Fanatical endurance athletes often follow a guideline of 8 to 10 grams of carbs per kilogram of body weight per day.
Good sources of carbs include pasta, rice, bread, and oatmeal. Liquid carbohydrates, such as fruit juice or sports drinks, also count.
You can still eat normally up to about three hours before departure. In the last few hours, choose a meal or snack that is low in fat and fiber. This is digested faster, allowing your body to use the carbs more effectively during cycling.
The right nutrition during cycling
During longer rides, your carbohydrate stores slowly deplete. If you don't replenish them, you run the risk of hitting the wall. Your legs suddenly feel heavy, your pace drops, and even a flat section seems like a major challenge.
To prevent this, it's wise to consume approximately 30 to 60 grams of carbs per hour while cycling. This equates to, for example, a water bottle of sports drink, one to two energy gels, a banana, or an energy bar. Also make sure your food is easily accessible. With an ACID frame bag, a hip bag, or a compact cycling backpack, you can easily grab a bar or gel on the go without having to stop.
Don't forget your nutrition after cycling
After cycling, recovery begins. Your body has used energy, and your muscles have worked hard. Therefore, it's smart to also replenish proteins after your ride. For example, choose quark, yogurt, a protein shake, or a meal with meat, fish, or legumes.
Additionally, try to eat a complete meal with both carbs and proteins within two hours of your ride. This replenishes your energy stores and gives your muscles everything they need to recover properly.
What happens if you don't eat properly?
Do you notice halfway through your ride that your legs suddenly feel empty? Chances are your body simply has too little fuel. Without enough carbs, you get tired faster and the risk of hitting the wall increases. By eating and drinking on time, you maintain your energy level better. You not only cycle more comfortably, but you also recover faster for your next ride.
Do's & don'ts for nutrition during cycling
Do's
- Eat enough carbohydrates before starting a longer ride.
- Always bring something to eat, even if you don't think your ride will be that long.
- During longer rides, eat small amounts regularly instead of all at once.
- Drink enough, even if it's not warm.
- During training, discover which nutrition suits you and your rides best.
Don'ts
- Don't wait until you're hungry; by then, you're already too late to refuel.
- Don't try new sports nutrition during a race or important ride.
- During long rides, don't just drink water. Your body also uses carbohydrates that you need to replenish on the go.
- Don't eat a heavy or greasy meal just before departure. Your body will be busy digesting, while you want to use that energy on the bike.
Come by for advice
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