How to feed for a bike ride
To optimize your cycling performance, whether you're an amateur or a professional, proper nutrition before, during and after your outings is essential. In this article, we'll explore how often you should eat when cycling, what foods are recommended before and during your outing, and which foods promote effective recovery.
How do you eat before going out?
Before you set off on your bike, make sure you have enough energy to maintain your performance level throughout your ride. Carbohydrates are an essential source of energy for cyclists. It's therefore advisable to eat a carbohydrate-rich meal around 3 hours before the start. Pasta, rice, bread and cereals are excellent choices for a pre-bike meal. You can also include vegetables and lean proteins, such as chicken or fish, to round out your meal. If you're short of time, a carbohydrate-rich snack about 30 minutes to 1 hour before departure can be an alternative. Bananas, energy bars and smoothies are popular options in this case.
How do you feed yourself during your ride?
During your cycling outing, it's crucial to maintain a regular carbohydrate intake to sustain your energy levels and performance. Cyclists should aim to consume between 30 and 60 grams of carbohydrates per hour of cycling. Energy bars, dried fruit pastes and energy gels are the most popular choices for cyclists to meet this carbohydrate intake. It's also important to stay hydrated during your ride. Energy drinks containing electrolytes can help you maintain your hydration and energy levels. It's recommended that you drink around 500 ml of water per hour of cycling, so don't neglect this aspect if you want to stay at 100%!
What are the signs that you need to eat?
Keep an eye out for signs that you need to eat during your ride. If you start to feel tired, weak or dizzy, this may be a sign that you need to consume something to maintain your energy levels. Muscle cramps, stomach aches and headaches in the middle of an effort are usually indicators that you should eat: listen to your body!
How often should you eat?
How often you need to refuel depends on a number of factors, such as the duration and intensity of your ride, temperature and humidity, as well as your training level and individual metabolism. In general, it is recommended to consume carbohydrate-containing food or drinks every 30 to 60 minutes of cycling. If you're planning a longer ride, make sure you have enough food and drink to maintain your energy levels throughout.
If, despite all this advice, you've got a serious case of leg failure... How do you deal with cravings?
Cravings, characterized by weakness and extreme fatigue caused by a significant drop in blood sugar levels, can occur even if you have planned your refueling. If this happens, take swift action to avoid compromising your safety. Start by consuming something sweet to quickly raise your blood sugar level. Energy gels, energy bars and dried fruit are good choices in this situation. If possible, find a place to rest and recuperate before continuing your outing.
Now you're ready to fill up on energy and manage your diet perfectly for your next cycling outing ;)
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