On-bike nutrition advice has gotten complicated with all the research studies, timing protocols, and product recommendations flying around. As someone who’s fueled rides of every length and intensity, I learned everything there is to know about when you actually need to eat during cycling—and when you don’t.
Short Rides: Keep It Simple
For short rides (less than an hour), the need for eating while on the bike is generally minimal. Your body typically has enough glycogen stored in the muscles to fuel about 90 minutes of moderate exercise. However, hydration remains important, so drinking water or an electrolyte drink is advisable to maintain optimal performance and comfort.
Longer Rides: Eating Becomes Necessary
Probably should have led with this section, honestly. As rides increase in length and intensity, the situation changes. For endurance cyclists, tour riders, or anyone on the bike for longer than an hour and a half, eating becomes necessary to maintain energy levels and prevent fatigue. The key is not just to eat, but to eat the right things at the right times.
Carbohydrates are the most important nutrient because they provide quick energy. Easily digestible snacks like bananas, energy bars, or gels are recommended because they can be consumed without causing digestive discomfort.
Timing Is Crucial
Consuming 30-60 grams of carbohydrates per hour after the first hour has been shown to help maintain blood glucose levels and delay fatigue. Regularly consuming small amounts of food helps better than having larger, less frequent feedings, which can lead to gastrointestinal distress or spikes and dips in energy levels.
Multi-Day and Touring Rides
For particularly long or multi-day rides, such as touring cyclists, additional considerations come into play. Here, it’s important to incorporate protein and fats along with carbohydrates. This not only helps in sustained energy release but also aids in muscle repair and recovery. Foods like peanut butter sandwiches, nuts, and dried fruits can be good options.
Hydration Matters Too
Hydration should accompany your nutritional intake. Loss of water and electrolytes through sweat must be replenished to avoid dehydration, which can severely impair physical performance and cognitive function. A mix of water and electrolyte drinks can help maintain balance, especially during longer or hotter rides.
Personal Considerations
It’s worth considering your personal dietary needs and how they align with your cycling goals. For example, if weight loss is a goal, being mindful of the caloric content and nutritional value of your chosen cycling snacks is important. Conversely, if you’re training for a race or a particularly challenging ride, your focus might be more on ensuring adequate calorie intake to sustain your energy.
The Bottom Line
That’s what makes nutrition strategy endearing to us experienced cyclists—whether you need to eat during cycling depends on several factors, including the length of your ride, the intensity, the weather conditions, and your own body’s responses. For most casual rides, eating may not be necessary, but for longer outings, having a nutritional strategy can make a significant difference in your performance and enjoyment.
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