Cycling Nutrition

Page created 7/19/2025 by CG; updated 8/3/2026

This is a big topic and probably more advanced than I will cover here, but here's a starting point. Be sure to do more research on best practices.

Everyone is different. Figuring out nutrition during a ride is very personal. Of course, there are best practices if you get serious about it. Since cycling is a healthy activity, you may want to dig deeper into the links at the bottom of this section. You may want/need to consult with a doctor and/or nutritionist.

Pre Ride

For starters, make sure you're properly fueled prior to the ride. A banana will go a long way for a short ride/workout. If you're starting in the morning, a full healthy meal will get you going with proper fibers, proteins, carbs. Overnight Oats might be looking into. Depending on the ride, perhaps some supplemental eggs.

Overnight oats: old fashioned/rolled oats and milk per instructions. Add 1-2Tbsp chia seeds, vanilla protein powder, berries. pre-make dry ingredients, The night before add milk and dry ingredients to a 3+ cup bowl, mix, top with berries, put in the fridge. When travelling, you can add powdered milk and dried berries.

short rides (1 water bottle)

Water is usually sufficient for mid-ride nutrition.

moderate rides (2 water bottles)

Consider an electrolyte drink. Perhaps the first bottle is water and the second bottle is an electrolyte drink. Gatorade is a common electrolyte drink. You may wish to avoid sugary drinks. e.g. Gatorade G0, Propel, etc.

longer rides (3+ water bottles)

Consider a sugary electrolyte drink for all/most bottles if possible. The sugars in the drink are easily converted to energy. I've found that the 20oz single serve Gatorade bottles travel nicely in a jersey pocket, and you can easily get rid of them mid ride. One thing I like to do is bring water and drink powder with me. Pre-mixing may result in waste.

You may need to consider more than just drinks for these longer rides. Easily digestible carbohydrates are key. i.e. sugars. As an Amazon/TheFeed Associate we earn from qualifying purchases of these common items:

Banana
Energy Gels, Blocks, & chews every 30-60 minutes. Options exist with and without caffeine, amino acids, etc.
Welches fruit snacks are similar in nutrition to the above, significantly cheaper, and more readily available in grocery stores. Target also sells fruit chews & ropes.
TheFeed.com - Cycling Collection for more food/supplement options
PB&J sandwich. Tip: they freeze well and thaw while you ride.
wraps and peanut butter squeeze bottles (carbs, protein, fats)
wraps and canned meats (carb, protein, fats...depending on the oils in the meats)
beef jerkey (protein and salt)
trail mix, or just nuts. (some protein & fats from the nuts, carbs and fiber from raisins, etc)

post ride

something high in protein to help build up your muscles and help them recover is often good within 30-60 minutes of a workout finishing. Depending on how hard of a workout, you may want add some carbs and healthy fats.

A glass of milk, with or without chocolate
A cup of yogurt (oikos triple zero or pro)
A protein shake made with milk, preferably with creatine and amino acids. (check store brands)
add Avocado toast on Multigrain or Sprouted Grain (ezekial) bread with tomatoes.