It is important to have a mix of carbohydrates, protein, and fat in any pre-ride meal. The focus should be on complex carbohydrates like pasta or rice, with a side of protein-rich foods like eggs or chicken breast. Plenty of fruits and vegetables are also essential.
It is ideal to consume a large breakfast three hours before a challenging weekend ride, aiming for 1.5 grams of carbohydrates per kilogram of body weight. Drinking fluids over time leading up to the ride, rather than trying to drink an excess of fluids the day of, will help hydrate your body fully and prevent unnecessary bathroom stops.
Why eat before cycling?
Eating before a cycling ride or event replenishes your glycogen stores, allowing you to begin your ride with as close to a full glycogen tank as possible. What you eat and when you eat it will also influence how quickly your body converts it into energy.
Before cycling, eating foods high in carbohydrates and protein is important. Carbohydrates like pasta or rice will give you the energy you need to ride, while protein-rich foods like eggs or chicken breast will help to keep your muscles strong. Eating a mix of healthy fats, protein, and carbs will also help you to stay energized and focused during your ride. Coffee or espresso is also a great way to wake up your body before cycling.
What to eat before cycling?
Cycling is a great way to get out and enjoy the fresh air, but to perform your best, it’s important to fuel up properly first. A high-carbohydrate meal the evening before, followed by a high-carbohydrate breakfast, will be sufficient for a weekend ride in under 3 hours.
Carbohydrates like pasta or rice, protein-rich foods like eggs or chicken breast, and plenty of fruits and vegetables are some of the best foods to eat before cycling. An hour or more before your ride, eat oatmeal or whatever you normally eat for breakfast.
Avoid high-sugar-added foods such as pancakes with syrup because they can cause an energy crash later. Bananas are a great source of carbohydrates and can give you a much-needed boost before heading out on your ride. Having carbohydrates and fat in any pre-ride meal is essential, along with having a percentage of protein. The focus should be on complex carbs like oatmeal, whole wheat toast, or trail mix.
When to eat before cycling?
Before a challenging weekend ride, consuming a large breakfast three hours prior is important. This meal should consist of 1.5 grams of carbohydrates for every pound of body weight. For those not interested in counting grams, this would be approximately 225-275 grams of carbohydrates.
In addition to carbohydrates, this meal should also contain a percentage of protein and fat. This will help to ensure that you have both energy and sustained endurance during your ride. Examples of foods that meet these criteria include quinoa, eggs, chicken breast, and low-fat milk.
How much to eat before cycling?
Cycling is a great way to get outdoors, enjoy fresh air, and exercise. But to make the most of your ride, it’s important to fuel up properly beforehand. Depending on how long your ride will be, you may want to eat a high-carbohydrate meal the evening before, followed by a high-carbohydrate breakfast before you head out.
Carbohydrates like pasta or rice, protein-rich foods like eggs or chicken breast, and plenty of fruits and vegetables are some of the best foods to eat before cycling.
Breakfast before cycling
It is important to have a nutritious breakfast before going for a ride. It is essential to have carbohydrates like bread, rice, or oats and protein-rich foods like eggs or chicken breast. Fruits and vegetables are also good options. A high-carbohydrate meal the evening before, followed by a high-carbohydrate breakfast, will be sufficient for a weekend ride in under 3 hours.
Lunch before cycling
It is important to eat a nutritious lunch before going for a cycle. This will give your body the energy to sustain you throughout the ride.
There are many options for what to include in your lunch, but some of the best choices are carbohydrates like pasta or rice, protein-rich foods like eggs or chicken breast, and plenty of fruits and vegetables. An hour or more before your ride, eat oatmeal or whatever you normally eat for breakfast. Avoid high-sugar-added foods such as pancakes with syrup. Trail mix (high in healthy fats, protein, and concentrated carbs) is also a great option.
Snacks before cycling
Before you go for a bike ride, it is important to have the right snacks. Carbohydrates like granola bars or bananas, protein-rich foods like peanut butter or yogurt, and plenty of water are some of the best things to eat before cycling.
A small snack with some carbohydrates and protein will be sufficient for a short ride of under an hour. If you are going on a longer ride, you may want a more substantial meal. An hour or more before your ride, eat something like oatmeal or toast with peanut butter.
It is also important to avoid sugary snacks such as candy bars or pastries. These will give you a quick burst of energy but cause you to crash later on. Instead, focus on complex carbs and proteins that give you sustained energy throughout your ride.
Supplements before cycling
Cycling is a strenuous activity that requires a lot of energy. To perform at your best, fueling your body with the proper nutrients is important. A pre-ride meal should be high in carbohydrates and moderate in protein. This combination will give your body the energy it needs to sustain a long ride.
In addition to a nutritious meal, several supplements can help you perform at your best. Omega-3s, protein powder, electrolytes, tart cherry juice, caffeine, and creatine are all great options. These ergogenic aids will help increase your energy levels, endurance, and recovery time.
When choosing what to eat before a ride, it is important to experiment and find what works best for you. Everyone has different levels of comfort regarding eating around exercise, so it is important to try what works for you. Generally, allow 2-4 hours before exercise for food to digest properly.
