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How much should I eat when cycling?

This question is about Cycling

Elle Penner, MPH, RD

When cycling, well-trained athletes should eat approximately 30 g of carbohydrate/hour for 1-2 hour rides, 60 g/hour for 2-3 hour rides, and up to 90 g/hour for rides lasting longer than 2 ½ hours [

1

]. Beginner or aspiring cyclists typically need less, but can benefit from eating 30-60 grams of carbohydrate/hour for rides lasting longer than 90 minutes. 

You should begin refueling around 45-60 minutes into a long ride. Many cyclists prefer to split their intake into 20-minute increments to minimize GI discomfort. 

energy bar and banana next to cycling helmet

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References: 

  1. Jeukendrup A. (2014). A step towards personalized sports nutrition: carbohydrate intake during exercise. Sports medicine (Auckland, N.Z.), 44 Suppl 1(Suppl 1), S25–S33.

    https://doi.org/10.1007/s40279-014-0148-z

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