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Cycling is not just about the right gear and a well-maintained bike; it also requires proper nutrition to fuel your body for those long rides.
Whether you're a casual rider or a serious cyclist, understanding the importance of nutrition can enhance your performance and overall well-being.
Our Nutrition Calculator can also be a helpful tool when it comes to planning your race nutrition.
This Cycling Nutrition Guide will provide you with valuable insights into the dietary aspects that can optimize your cycling experience.
Before hitting the road, focus on consuming a carbohydrate-rich meal 2 to 3 hours before. This could include pasta, rice, or whole grains, or even a Maurten Drink Mix 320, or Tailwind Endurance Fuel Sachet. Carbohydrates are your body's primary energy source and will help fuel your muscles during the ride.
Begin your ride well-hydrated by drinking water with an electrolyte tablet 2 to 3 hours leading up to your ride. Dehydration can lead to fatigue and decreased performance, so ensure you start with a good fluid balance.
If you anticipate a hot day, consider having a hydration drink the night before your ride for added preparation.
We would suggest the H500 Hydration Drink Tablets. These tablets are vegan & gluten-free, contain 500mg sodium, 100mg potassium 25mg magnesium & 15mg calcium!
Pack easily digestible snacks like energy drinks, energy bars, bananas, or energy gels to keep your energy levels stable during the ride. These snacks provide a quick source of carbohydrates.
We would recommend Clif Bar, Lucho Dillitos, Anytime Bar, Cubos Energy Chews, Explore Flapjacks, Chia Energy Flapjacks as a starting point if you're new to the nutrition game!
It's recommended to have 2 x 750ml bottles on your bike, one with an energy drink and one with an electrolyte drink.
Aim to take on 30g to 90g of carbohydrates per hour to sustain your energy levels.
Carry an electrolyte drink and sip regularly during your ride. Dehydration can affect your endurance and concentration, so it's crucial to replace lost fluids.
Even for shorter rides, it's always recommended to take on electrolytes to replenish essential minerals lost through sweating.
We would recommend the H500 Hydration Drink Tablets.
After a ride, prioritize protein-rich foods to aid muscle recovery. Lean meats, dairy products, or plant-based protein sources like beans and tofu can contribute to repairing and rebuilding muscles.
Additionally, consider having a recovery drink or protein bar within 30 minutes after your ride to maximize your recovery.
We would suggest Tailwind Recovery Mix or Victus' 03 After for a complete recovery after your ride!
Continue to hydrate post-ride to replenish the fluids lost during cycling. Water or a recovery drink with electrolytes can be beneficial.
A well-hydrated body supports recovery and prepares you for your next ride.
Aim for a balanced post-ride meal that includes a mix of carbohydrates, proteins, and healthy fats. This can help replenish glycogen stores and support overall recovery.
Pay attention to hunger and energy levels. Everyone's nutritional needs are different, so adjust your intake based on the intensity and duration of your rides. Understanding how your body responds to different foods and adjusting accordingly will contribute to improved performance.
Prepare and plan your meals and snacks in advance, especially for longer rides. Having a nutrition strategy can help you stay energized and focused on your cycling goals. Consider experimenting with different foods during training to find what works best for you, ensuring a well-prepared and enjoyable cycling experience.
