When it comes to cycling nutrition, carbohydrates are king. How much you need depends on where you’re going—and how quickly.
Indoor cycling? If you haven’t eaten in more than 2 hours, grab a food that’s mainly carbohydrates, with modest amounts of fiber, fat, and protein. For a big ride of 2+ hours, splurge on a carbohydrate-packed meal 3–4 hours before you start. The harder and longer the ride, the more carbs you’ll need!
Carbohydrates
Sustain Energy
Timing
Eat 1-2 Hours Before an Indoor Ride
Performance foods like gels and chews are great when you’re going hard. But, on long (2+ hours) less intense rides, your body has the time to digest other foods, like bars with nuts, whole grains, and fruit.
Sports drinks help replace sodium and fluid lost in sweat, while fueling working muscles. Aim for 4–8 ounces every 15–20 minutes.
Carbohydrates
Sustain Energy
Timing
30-60g of Carbohydrates / Hour
A combo of carbohydrates and protein is great for recovery following a long ride. Carbohydrates help restore muscle energy stores (glycogen), while having 20+ grams of complete protein (like meat, dairy and soy) in your post-exercise food choice encourages muscle repair.
Protein + Carbohydrates
Repair & Restore
Timing
Within 30 minutes
