Cycling Snacks: What I Actually Eat on Rides
On-bike nutrition has gotten complicated with all the fancy gels, engineered bars, and timing protocols flying around. As someone who’s tried everything from expensive supplements to gas station candy, I learned everything there is to know about what actually works—and after years of bonking, stomach issues, and figuring things out, here’s what actually ends up in my jersey pockets.
The Staples
Bananas: Nature’s perfect cycling food. Carbs, potassium, easy to eat, cheap. I grab one before any ride over an hour. The only downside is they bruise if you’re not careful.
Fig bars: Two of these in the back pocket cover most rides. Not as trendy as fancy gels, but they’ve worked for cyclists for decades. The generic store brand ones taste fine.
Trail mix: Nuts plus dried fruit plus a few chocolate chips. The fat and protein help on longer rides when pure sugar stops cutting it. Make your own to control the ratio.
The Quick Hits
Probably should have led with this section, honestly.
Dates: Basically nature’s energy gel. Pure sugar in a convenient package. Medjool dates are the best ones but any variety works.
Gummy bears: I’m not proud of it, but they work. Fast sugar, easy to eat, don’t melt. The cheap gas station bag has saved many rides.
Maple syrup packets: Sounds weird, tastes great, pure fast energy. Some cafes have them sitting out. I may have pocketed a few.
Real Food for Long Days
PB&J sandwich: Cut into quarters and wrapped in foil. The gold standard for anything over 3 hours. Carbs, protein, fat, and it actually tastes good when you’re suffering.
Rice cakes: Not the diet food – actual sticky rice pressed into portable chunks. Pro teams use these. Takes more prep but they’re easy on the stomach.
Small burritos: For all-day rides. Rice, beans, maybe some cheese. Savory food hits different after hours of sweet snacks.
What Doesn’t Work For Me
Expensive gels: They work but they’re overpriced and often taste terrible. I use them for races where convenience matters. Training rides get real food.
Protein bars: Too heavy, too much fiber, not enough quick energy. Save these for after the ride.
Timing Actually Matters
I used to wait until I was hungry to eat. Bad idea. By the time you feel it, you’re already depleted.
Now I eat something small every 30-45 minutes on rides over 90 minutes. Set a reminder on your bike computer if you forget like I do.
Keep It Simple
That’s what makes cycling nutrition endearing to us practical riders—the best cycling snack is one you’ll actually eat. If you hate gels, don’t force them. If gas station snacks work for you, embrace it. Experiment on training rides, not important ones.
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