Sports nutrition for cycling

Sports nutrition for cycling

Cycling makes it easier to carry food and drink, but long rides can create a large energy deficit. A reliable plan combines regular carbohydrate intake, appropriate hydration and recovery after the session.

Fuelling a ride

Begin eating early rather than waiting for hunger. Use a combination of drinks, gels, bars and familiar food to reach your planned carbohydrate intake. On harder rides and races, products that are easy to consume at speed are often the most practical.

Hydration and electrolytes

Carry enough fluid for the route or plan refill points. Hot weather and high sweat rates can increase both fluid and sodium needs. Isotonic drinks and electrolyte tablets can support a consistent strategy without relying on thirst alone.

Before and after

Choose a carbohydrate-rich pre-ride meal and arrive hydrated. After a demanding ride, consume protein and carbohydrates and replace lost fluid. For stage events or closely spaced sessions, begin recovery as soon as practical.

Practical checklist

• Calculate bottles and food for the expected duration.
• Keep products accessible while riding.
• Test race nutrition during key training sessions.
• Include an emergency gel or bar.