Fuel Up, Ride Strong.
Whether you're lining up at the start line or heading out for a fun ride with your team, what you put in your body can make or break your ride. Good nutrition isn't just about avoiding a mid-ride bonk—it’s about powering your performance, speeding up recovery, and helping you feel your best on and off the bike.
In this article, we’ll break down the basics of fueling for cycling. From the macronutrients that power your muscles to hydration strategies that keep cramps away, consider this your guide to eating smarter, riding stronger, and recovering faster.
WHAT SHOULD I EAT?
Giant bowl of Froot Loops the morning of a race or practice? Fried Chicken on the way to practice? All the food choices athletes have made and come to regret. What you eat and when you eat it are crucial decisions that can significantly impact your performance at practice or a race.
Like a car, your body needs fuel to move. The higher the quality of that fuel, the better you will perform. You may have heard the term “macros” or “macronutrients.” Simply put, the three macronutrients or “macros” are carbohydrates, protein, and fats. All are essential parts of an athlete's fueling strategy, and that is what we do when we eat: fuel our body for the activities ahead. Each macronutrient provides specific benefits at different times.
First, carbohydrates are your primary fuel source for cardiovascular activities, such as cycling. Your body prioritizes burning carbohydrates first, and it can do so quickly. There are two significant types of carbs: complex carbohydrates, such as whole grains, oats, beans, and whole fruits, and simple carbohydrates, including sugar, fruit juice, and glucose. Both have their place. Complex carbs provide long-sustained energy, while simple carbs can provide a quick boost of energy. Race gels and sports drinks are examples of simple carbs and can give you a noticeable boost of energy within minutes.
However, they can't do it alone. A base of complex carbohydrates will give you the sustained energy you need to maintain a steady pace, with simple carbs providing that sudden surge you will need.
When do you fuel before a race?
When should you focus on eating high carbohydrate meals? Food on the day leading up to a race or big effort should consist of high-quality carbohydrate meals, such as rice or pasta, to build a base of energy. Ideally, 2-3 hours before a practice or race, consume high-quality complex carbohydrates. 10-15 minutes beforehand, a quick shot of simple carbs, such as a gel or carb drink, can be very beneficial. Continue to take some form of simple carb every 45 minutes to an hour during sustained efforts..
What about after the race or practice?
The second macronutrient is protein. Protein is essential for muscle building and repair. Exercise and strenuous physical activity break down your muscles. Protein is used by the body to build them back, even stronger than before. Our red blood cell count is also reduced after a workout or race, and eating protein can help those numbers recover more quickly. Protein consumption is extremely important after a race or practice to help your body recover and build strength. Chocolate milk or recovery drinks are excellent post-ride. Try to take them within 30 minutes of finishing for maximum benefit. Every day, your diet should include high-quality sources of protein, such as chicken, beef, fish, dairy products (cottage cheese is particularly beneficial), beans, nuts, and seeds.
The final macronutrient is fat. Fat is an essential nutrient that is necessary for many organ functions and cellular health. There are many types of fats, but we will keep our review fairly simple. Fat is burned once all the carbohydrates are used up. So, fat can help provide sustained energy. Fat also includes satiety, or the feeling of being satisfied or full. If you have ever had breakfast consisting of only carbohydrates like toast and jam or cereal, you may have noticed that within a short time, you are hungry again.
Fats found in oils, meats, and eggs will help you feel full longer and can help you avoid energy slumps. Not all fats are as healthy as others, so take the time to understand what kinds of fats are in your foods. The night before a race and the day of a race, fats should be limited to avoid stomach issues. Same with the meals eaten before practice: go light on the fat and try to avoid poor-quality fats.
It isn’t only food.
In addition to macronutrients, hydration is a crucial component of athletic performance. Hydration is a long and complex topic which you should research further; however, for our purposes, we will cover the essentials. First, water alone is not enough to stay hydrated; electrolytes play a critical role in helping your body retain and utilize water properly. Electrolytes are salts and minerals that help your muscles contract as well as provide for other important functions. As you sweat, you lose not only water but also electrolytes. Without electrolytes, our muscles cannot perform properly and will cramp up. So, you must replenish water and electrolytes. Sports drinks are often rich in electrolytes, but you can also obtain them through tablets or gels.
In high-humidity environments like those in Georgia, our sense of thirst can be deceptive. So, it is important to drink regularly. A bottle an hour is a good place to start, but may not even be enough on the hottest days. If you prefer plain water, get your electrolytes from a salt tablet or pill. Many riders carry a bottle or pack with nutrition and electrolytes, as well as a separate bottle with plain water. In the days leading up to a race, it is a good idea to make sure you are staying hydrated and taking on some electrolytes, you don't need as many as when you are working out, but only drinking pure water can flush electrolytes from our system and we may find ourselves cramping up during a big effort.
Nutrition is a critical component of developing as an athlete. Practice your fueling strategy at practice, try your new gels or bottled nutrition there. Never try something you haven’t previously used on race day. There are many options available - use the pre-season rides and practices to try out the various options. Everyone is unique, and there is no single nutrition strategy that works for everyone.
Talk with your teammates and coaches. There are also homemade recipes out there you may like. Experiment and try different things until you find what works for you. However, there is one universal truth: Froot Loops and Fried Chicken are not a great strategy for a race day. But once that race is over, treat yourself to what you like for a job well done! (Just try to get some protein too 😉)
ABOUT THE CONTRIBUTING AUTHOR: Jason Drennen is a Level 3 Master Coach for the Mill Creek High School Mountain Bike Team.
NOTE: The information in this article is for educational purposes only. It is not intended to replace medical information from your doctor or healthcare provider. Each person’s dietary needs are different. Consult a medical professional before making any changes to your diet to ensure they align with your health needs.