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- by Elle Penner, MPH, RD
Is it better to eat before or after a bike ride?
Research suggests that it is better to eat before a bike ride rather than after. Post-ride nutrition is important for recovery, but not being adequately fueled for a long or strenuous ride can hinder performance and training capacity and potentially...
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- by Elle Penner, MPH, RD
How often should you eat on a bike ride?
You should eat every 20-30 minutes on a bike ride. Eating small amounts more frequently provides muscles with a continuous supply of glucose and also minimizes GI upset. For longer rides, you should refuel 45-60 minutes after starting and consume...
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- by Elle Penner, MPH, RD
How much should I eat when cycling?
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...
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- by Elle Penner, MPH, RD
How long before a bike ride should I eat?
You should eat a full meal 2-4 hours before a bike ride, followed by a small carbohydrate-rich snack 15-30 minutes before starting. Pre-ride meals should contain at least 55-65% calories from carbohydrate along with some lean protein and healthy fat...
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- by Elle Penner, MPH, RD
What should I eat or drink after cycling?
After cycling, you should eat a combination of quality carbohydrates and lean protein to replenish glycogen stores and promote muscle synthesis. It’s also important to rehydrate with water or a sports drink to replace fluid losses.Within 60 minutes of finishing...
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- by Elle Penner, MPH, RD
What should I eat on a long bike ride?
Because glucose is the body’s preferred source of energy when cycling, you should eat foods that are high in carbohydrates (and that are also easy to digest) on a long bike ride. Sports gels, chews and drinks, honey sticks, bananas, and...
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- by Elle Penner, MPH, RD
What should I eat before cycling to lose weight?
If you’re cycling to lose weight, you should eat wholesome carbohydrate-rich foods before endurance rides lasting more than 75-90 minutes. Here are some healthy, carbohydrate-rich foods to eat 60-90 minutes before cycling. These also provide small amounts of lean protein and...
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- by Elle Penner, MPH, RD
What is the best recovery drink after cycling?
The best recovery drink after cycling (according to cyclists themselves) include Elo Smart Protein, Kyoku, Four Sigmatic Plant-based Protein, Vega Sport Recovery, and Arbonne Pea Protein. These recovery drinks rank high among cyclists for their taste, convenience, and nutritional profile —delivering...
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- by Elle Penner, MPH, RD
What is the best nutrition for cycling?
The best nutrition for cycling is a healthy diet that meets the cyclists’ energy needs and incorporates proper timing of nutrients [1]. The nutrients of extra importance for cycling performance and recovery are water, carbohydrates, protein, fat, electrolytes, vitamin D,...