Cycling Nutrition
What to eat before and after road cycling and mountain biking for sustained energy and recovery.
Cycling is one of the most demanding endurance sports for nutrition. Long rides burn significant calories and deplete glycogen stores rapidly. Whether you're doing a quick commute, a weekend sportive, or tackling trail descents, proper fuelling makes the difference between finishing strong and bonking.
Key Principles for Cyclists
Before rides: Carb-focused meal 2-3 hours before. For early morning rides, a light snack 30-60 minutes before works. During rides: Fuel with 30-60g carbs per hour for rides over 90 minutes. After rides: Replace glycogen within 30 minutes, then have a proper recovery meal within 2 hours. Protein matters for leg recovery.
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