Cycling Nutrition: Food to Keep You Going

From pre-ride meals to on-the-bike snacks and recovery nutrition, here’s your complete guide to fueling longer rides for better endurance, energy, and performance.  

Good nutrition is key to getting the most out of your time on the bike. Whether you’re riding long distances, tackling tough climbs, or heading out for a steady weekend spin with friends, what you eat and drink can have an impact on your energy levels, performance, and recovery.

No two riders are the same. Your fuelling needs will depend on ride length, intensity, terrain, and what your body tolerates. We’ll cover key strategies every cyclist can use to fuel smarter.

🕐 Your Cycling Nutrition Timeline

The Evening Before Your Ride

Goal: Top up glycogen stores and stay hydrated.

Eat at a reasonable time to support good sleep and digestion. There’s no need to overload on carbs; stick to familiar, balanced meals with easily digestible carbohydrates and a moderate amount of protein. Go easy on fibre, spice, and rich foods, which could affect sleep or leave you feeling uncomfortable the next morning.

Good meal options:

🍝 Rice or pasta with lean protein (tofu, beans, or chicken) and vegetables

🍜 Huel Hot & Savoury and a side of fresh fruit

🍠 Sweet potato and black bean tacos

To perform at your best, it's essential to begin your workout or competition well-hydrated. Start hydrating well before your ride, ideally several hours beforehand, to give your body time to absorb fluids. This means drinking steadily throughout the afternoon or evening, rather than relying on one large glass of water just before bed.

Ride Morning (2-4 hours before)

Goal: Aim for a balanced meal high in carbohydrates with moderate protein. This allows enough time for digestion and maximises your glycogen stores, your main fuel for cycling.

Carbohydrates are the primary energy source for cycling, supplying immediate energy and replenishing glycogen stores. The harder and longer your ride, especially during high-intensity efforts, the faster these stores get used up, so it’s essential to start with them fully topped up.

5 Pre-Cycle Meal Options:

🥣 Porridge with fruit and a spoonful of nut butter

🥯 Bagel with hummus and avocado

🥔 Jacket potato with toppings (baked beans, cheese, or tuna)

🍜 Tofu stir-fry with rice or noodles

✅ For a quick and convenient option, try Huel Ready to Drink 

1 Hour Before

If your last meal was more than 2–3 hours ago or you’re doing a high-intensity ride, a light, easily digestible snack rich in simple carbs can help top up energy stores. It’s best to avoid high-fibre foods just before cycling, as they can slow digestion and lead to gut discomfort during the ride.

Snack Ideas:

🍌 A banana

🍞 White toast or rice cakes with honey or jam

🍇 A handful of dried fruit, such as raisins, dates, or apricots

🍬 A handful of jelly sweets

💧 Hydration Note: Start sipping 500ml of water or an isotonic drink in the hour before you ride to arrive well hydrated, especially if you’re having coffee.

During Your Ride

When cycling for extended periods, especially beyond 90 minutes, your body relies heavily on glycogen stores. You may experience fatigue, reduced performance, or even ‘hitting the wall’ without proper fuelling. Your fuelling and hydration strategy will vary depending on the duration and intensity of your ride.

Rides under 90 minutes

Additional fuelling is usually not required during the ride if you've eaten a good pre-ride meal. However, a small snack or sip of carbs may help performance and comfort if riding fasted, at high intensity, or in hot conditions. If needed, here are some light, during-ride snack ideas:

🍌 Half a banana

🌰 Fig roll

🥤 A few sips of an energy drink

Rides between 2-3 hours

As rides extend past 90 minutes, you’ll need to start topping up your carbohydrate stores to maintain energy levels and avoid fatigue. Start fuelling 30–45 minutes in, then aim for 30–60g of carbs per hour in small, regular doses. Mix solid foods and gels to avoid flavour fatigue and stomach upset.

Fuelling ideas:

Hydration: Drink little and often, and aim for about 500-700ml of fluid per hour. Use a mix of water and electrolyte drinks to replenish lost salts, especially in warmer weather or intense sessions.

Rides over 3 hours

Long-distance rides demand a consistent fuelling strategy. Aim for 60-90g of carbohydrates from a mix of food, gels, and drinks. Use foods that are easy to carry, unwrap, and digest on the bike.

Fuelling options:

🥪Jam or honey sandwiches and 1 energy drink

🍌 A large banana, a fig roll, and a gel

🍰 Malt loaf or fruit bun

🥜Trail mix with dried fruit and pretzels

🚀 2 energy gels and 1 carbohydrate drink

Hydration: Increase your intake depending on the weather. Electrolyte drinks or hydration tablets help maintain fluid balance and avoid cramping. Don't rely solely on thirst- sip regularly.

After Your Cycle

Post-ride nutrition is essential for recovery and performance. Focus on the 3Rs:

✅ Rehydrate with fluids.

✅ Refuel with carbohydrates to replenish glycogen.

✅ Repair with protein to support muscle recovery.

5 Post-Ride Options:

🥚 Scrambled eggs or tofu on toast

🥑 Hummus and avocado sandwich

🥣 Greek yoghurt with granola and berries

🍝 Roasted vegetable & chickpea pasta salad

🥤 Make a smoothie with protein powder, such as Huel Complete Protein 

Key Takeaway

Every cyclist is different; what works for one might not work for another. Finding the right fuelling strategy takes a bit of trial and error, especially on longer rides. While your pre-cycle meal is important, your overall daily nutrition plays a key role in performance and recovery. Test different combinations during training to find what works best for your body. A solid fuelling plan can help you ride stronger, recover faster, and enjoy your time on the bike even more.

Words: Jessica Stansfield, RNutr, Nutrition Manager