What to Eat Before, During and After a Cycling Ride

Eating the right food at the right time can have a marked impact on your cycling performance. Most cyclists know how important fueling up before a big ride is; but the truth is, equal consideration should be given to what you put into your body during and after, too. 

In this food-focused guide (i.e., the best possible type of guide) we’ll break down what to eat before, during and after a cycling ride, from complex carbs to those all-important electrolytes. 

Pre-ride nutrition: fill your energy reserves to avoid mid-ride malaise

A cyclist is only as good as their last meal (and sleep, and recovery, but let’s not overcomplicate things). In order to get the best from your body and perform your best on the road, figuring out what to eat before you set off to cycle is absolutely essential. 

You’ll want to aim to eat your meal about two-three hours before you set off — this sort of timing allows your body to digest and ultimately use those nutrients efficiently, without feeling weighed down. The types of food you’ll want to focus on are: 

• Carbohydrates: it’s usually a good idea to prioritise complex carbs when it comes to your pre-ride meal. Aside from being a source of sustained energy, complex carbs help maintain glycogen stores, which can delay fatigue when exercising. 
• Protein: adding a moderate amount of protein to your pre-ride meal is recommended — it can help stabilise energy levels, and keep you feeling fuller for longer than a food source like carbs. 
• Fats: healthy fats like avocado, nuts, or olive oil can be a cyclist’s best friend, providing sustained, prolonged energy without causing performance-affecting blood sugar spikes.

Example of a pre-ride meal: oatmeal superfood bonanza

Oatmeal is a great example of a complex, slow-release carbohydrate to eat before a cycling ride. Favoured by athletes in every sport, it goes spectacularly well with a number of other hard-hitting, nutrient-dense superfoods such as berries, nuts, and chia seeds.

Mid-ride nutrition: top up your reserves to lock in continued performance

If your ride is only planned for an hour or so, you might not need to tuck into your snack pocket. But for longer sessions — where endurance is key — you’ll want to lean on easily digestible food sources that can bump up your glycogen levels, as well as help you stay hydrated. 

• Quick carbs: carbohydrates are essential here, as they’re the food source best-placed to provide immediate energy to give you a boost. Energy bars, gels, or fruits like bananas are easy to pack, and digest quickly. 
• Electrolytes: apart from staying generally hydrated, longer rides will benefit from some added electrolytes. Electrolytes will replace crucial minerals that are lost through sweat. 

Examples of a mid-ride snack: bars, gels, and easily-digestible fruit

You can find a whole host of fast-digesting energy bars and gels in most supermarkets; they offer quick  energy replenishment, and do the job well. There are certain fruits, however, like bananas, dates, or dried fruits that also fit the bill, if you want something more natural to eat during a cycling ride. 

Post-ride nutrition: recover and replenish to come back stronger next time

While a post-ride meal is often a chance to celebrate the hard yards you just put in on the road, it’s also a crucial component in helping your body recover from the strain you just put it through. 

Getting the right nutrition plays a decisive role in how well your muscles recover, which in turn affects how quickly you’re ready for your next ride. While the time frame you should eat within is contested — some say within 30 mins, some say within four hours is fine — the best food for refuelling is generally agreed upon: 

• Carbohydrates: just as carbs help maintain glycogen levels during a ride, they’re also used to replenish them after. Easy-to-digest carbs that are also packed with nutritional value, like sweet potatoes, are ideal. 
• Protein: to ensure adequate muscle repair, quality sources of protein are essential. While the amount you’ll need will vary based on size and overall fitness goals, the best sources are things like eggs, tofu, and meats. A protein shake is a quick and easy way to up that protein intake, especially just after a ride. 
• Hydration: it’s not just about getting the right amount of calories — rehydration is essential. Continue drinking water, and consider adding electrolytes if the ride was particularly intense, or if you’re feeling especially knackered. 

It’s important to get a solid mix of the above to ensure adequate recovery and continued athletic improvement; as with most things in life, variety is key. 

Example of a post-ride meal: carbs, fats and proteins special

Grilled chicken with rice, mixed vegetables and a generous helping of olive oil is a meal that hits all the necessary macronutrients — and tastes great while doing so. For vegans/vegetarians, you can swap out the chicken for tofu. Either option can be a great meal to eat after cycling. 

Eating before, during and after cycling: crucial to get right

Excelling at cycling isn’t solely based on how well you perform on the road. Getting the right nutrients at the right time can be a challenge, but it’s one that you’ll need to put time and effort into if you’re serious about cycling. 

Figuring out what to eat before, during and after a cycling ride can take some time — every person is different, and in turn, so are the nutrition plans that will work for you.