Sports

Cycling nutrition

For rides under an hour, a normal meal is enough. For longer rides, eat carbs before, take 30 to 60 g of carbs per hour on the bike (more on very long rides), and have protein plus carbs after.

Cycling is steady, continuous work, sometimes for many hours. A 45 minute commute and a five hour group ride are very different jobs. On longer rides, the main limit is often carbohydrate: when muscle and liver stores run low, cyclists call it bonking. The good news is that you can eat on the bike far more easily than when running.

Calories burned

620

kcal / h, 75 kg

How many calories does cycling burn?

Before the game

For a long ride, eat a carb-based meal 2 to 4 hours before, using the 1 to 4 g per kg range, with the higher end for longer or harder rides. A 70 kg (154 lb) rider heading out for three hours might eat 150 g or more of carbs in that window. Short rides do not need this: a normal meal earlier in the day is fine.

3 to 4 hours before: a real meal

  • Oatmeal with banana, honey and milk
  • Bagel with peanut butter and honey
  • Rice with eggs and spinach
  • Pasta with chicken and a little parmesan

30 to 60 minutes before: a small snack

  • A banana
  • A couple of dates
  • A slice of white bread with honey
Oatmeal (cooked)BananaHoneyMilk (2%)BagelPeanut butterWhite riceEggSpinachPasta (cooked)ParmesanDates

During

This is where cycling differs most. For rides of about 1 to 2.5 hours, aim for 30 to 60 g of carbohydrate per hour. For longer rides, up to 90 g per hour from a mix of carb types (glucose and fructose) may help, if your gut is used to it. Start eating within the first hour, not when you already feel empty. Bars, bananas, dates, rice cakes, gels and sports drink all work. Coffee shop stops on group rides are a chance to refill bottles and eat.

After

After a long ride, have 20 to 40 g of protein with plenty of carbs. If you ride again the next day, eat generous carbs in the hours after.

  • Chocolate milk and a bagel
  • Salmon with sweet potato and broccoli
  • Big bowl of pasta with ground beef and tomato
  • Greek yogurt with granola and honey
Chocolate milkBagelSalmonSweet potatoBroccoliPasta (cooked)Ground beef (85% lean)Greek yogurt (plain, nonfat)Granola

Hydration

Wind on the bike hides sweat, so riders often underestimate how much they lose, especially on hot climbs. Plan your bottles: one per hour is a common starting point, then adjust using before and after weigh-ins, aiming to keep weight loss under 2%. On long hot rides, add sodium through a sports drink or salty snacks. After the ride, replace about 1.25 to 1.5 L for every kg lost. Sweat rate calculator.

Tips

  • Set a timer or eat at every 20 minute mark on long rides.
  • Carry more food than you think you need on new routes.
  • Test new bars, gels or drink mixes on training rides, not on event day.
  • Know where you can refill bottles on long routes.

Questions

How many carbs per hour should I eat when cycling?

About 30 to 60 g per hour for rides of 1 to 2.5 hours. For longer rides, up to 90 g per hour from mixed sources may help if your gut is trained for it.

What should I eat before a long bike ride?

A carb-based meal 2 to 4 hours before, like oatmeal with banana or a bagel with peanut butter. Add a small snack before you roll out if needed.

What is bonking in cycling?

It is the sudden, heavy fatigue riders feel when carbohydrate stores run low. Eating carbs regularly on long rides helps prevent it.

How much water should I drink on a bike ride?

A bottle per hour is a common starting point, adjusted for heat and sweat rate. Weigh yourself before and after a ride to learn your need.

Sources

  1. Thomas DT, Erdman KA, Burke LM. American College of Sports Medicine joint position statement: nutrition and athletic performance. Med Sci Sports Exerc. 2016;48(3):543-568.
  2. Kerksick CM, Arent S, Schoenfeld BJ, et al. International Society of Sports Nutrition position stand: nutrient timing. J Int Soc Sports Nutr. 2017;14:33.
  3. American College of Sports Medicine, Sawka MN, Burke LM, Eichner ER, Maughan RJ, Montain SJ, Stachenfeld NS. American College of Sports Medicine position stand: exercise and fluid replacement. Med Sci Sports Exerc. 2007;39(2):377-390.
  4. Herrmann SD, Willis EA, Ainsworth BE, et al. 2024 Adult Compendium of Physical Activities: a third update of the energy costs of human activities. J Sport Health Sci. 2024;13(1):6-12. Activity lists at pacompendium.com.

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