Best Cycling Diet 2024

Cycling is a well-known sporting activity that is often undertaken as a form of exercise. One of the most interesting things about this activity is how it’s affected by diet. While at other times you might eat more or less depending on how you feel, when cycling for more than an hour, there are some specific dietary requirements to be aware of.

The article content might come in handy with the right information on the macro cycling diet.

Macros for cyclists

Also referred to as macronutrients, these are the essential elements needed to maintain health in the body. The most important macros you must know are protein, carbohydrate, and fat. Like any athlete, these nutrients will boost your energy and productivity while on the bike.

It would be best for each cyclist to comply with these macros in their diet.

1. Carbohydrates

Carbs are the most common and effective energy source for human activity. These carbs come in many forms: glucose, fructose, lactose, and starch. Your body cells can convert these different forms of carbs into usable energy.

A gram of carbs can be broken down into four units of energy. So, if you ate 100 grams of carbs, each gram would turn into 400 calories. After cycling, you might spend about three times as much energy than you spent during your ride. A need for more carbs often follows the situation in a tired body. Hence, the cyclist's diet would be supplemented with extra carbs intake to replace the extra energy required.

Take at least 60-65% of carbs in your daily diet. The primary sources of carbohydrates in a cyclist's diet are pasta, potatoes, and rice. However, cyclists can also take it from other sources, such as bread and pastries.

2. Protein

It is an essential nutrient that is required by the body for growth and repair of tissues and muscles. This form of amino acid can be made into building blocks that help strengthen muscles. Proteins are used in many bodily functions, including responding to illness, healing wounds, and strengthening bones.

Protein is extremely important for repairing muscle tissue broken down during exercise for athletes and cyclists. Protein is also an important part of carbohydrate metabolism so it could make up to 20% of the diet for serious cyclists aiming for maximum performance gains.

During endurance training, the body will require extra protein for muscle recovery. The foods with rich protein include meat, fish, and eggs. You can find the proteins the body needs in various plant-based sources such as peas, lentils, and beans.

3. Fats

As most cyclists know, fat is not what we want in our diet. Excessive consumption of fats can lead to serious problems, including obesity and cardiovascular disease. However, there are some important fats that you need to be aware of when doing a cycling diet for exercise activity, like coconut oil or olive oil. These oils have omega-3 fatty acids, which help boost heart health and prevent inflammation and oxidation inside our bodies.

A gram of fat gives you about nine calories. Weight gain is mainly due to excessive consumption of fats. It would help always to aim for a balanced diet to ensure your body has a healthy fat level.

Fats can be found in many foods, such as meat, cheese, mayonnaise, eggs, butter, and salad dressings. The cyclist's diet would include many foods to ensure the most efficient performance. Aim for 20-25% fat if you train regularly and try to become more fit.

4. Water

As a typical cyclist, we know the importance of hydration. It would be best to have it for many metabolic processes inside our bodies. Water can be used as an osmotic agent, which helps the body transport and carry minerals and vitamins to ensure that they are available for use in the body.

Drinking at least two liters of water every fifteen minutes would be best when you take a long ride. Also, aim for about the same water daily at every meal. It will help you get optimal health and avoid problems like muscle cramps or dizziness during endurance training.

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What should I eat while cycling?

The ultimate food options while cycling usually take less digestion time and grant you a good energy supply. These are what you can consider while cycling:

1. 60g of carbohydrates per hour

Snacks such as energy gels, fruit juices, biscuits, and jelly cubes can be useful, especially during rides that can last thirty minutes to three hours.

2. 40g of fat and 15g of protein per hour

Take foods rich in fats and proteins while cycling will be advantageous regarding energy levels. Dairy products like hard cheese, butter, mayonnaise, milk, and fresh fruits can be a great source of these two kinds of nutrients.

Foods rich in protein are one of the best nutritional supplements when on the move for long distances. Sports food that has been fortified with whey protein or collagen powder is recommended since they have amino acids that help repair muscles.

3. Sports drinks

These are ideal for cyclists riding for up to three hours—these drinks, which have electrolytes, help rehydrate and replenish minerals lost through sweat. Sports drinks come in various flavors and contain carbohydrates, minerals, vitamins, and electrolytes such as sodium.

4. Fruits

Fruits like bananas contain calories around 70-100 and have a high sugar level. The carbohydrates in bananas are released into the body slowly, which helps give you more energy to ride your bike for hours.

Fruits are useful when riding for long periods since they contain energy and are easy to digest. Bananas, Apples, oranges, pears, and watermelons are some fruits you can take while cycling.

5. Vegetables

Vegetables such as carrots, celery sticks, olives, cucumber, and broccoli provide a source of antioxidant vitamins C and E, which could help improve immunity and fitness levels by fighting against harmful free radicals in the body.

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What to eat before cycling

Whether you are a casual rider or a seasoned cyclist, what you eat before your ride can significantly impact your performance, energy levels, muscle functions, and enjoyment. The pre-cycling foods are your secret weapons, ensuring you have the energy and stamina to conquer the open road or trail.

Each item on this list serves a specific purpose in fueling your ride, from oatmeal to lean chicken.

1. Eggs

They are an ideal source of high-quality protein. The nutrient is crucial for muscle repair and growth, making it a must-have in your pre-cycling meal plan. Whether you prefer scrambled, poached, or hard-boiled eggs, they are versatile and easy to incorporate into your pre-ride ritual. Pair them with whole-grain toast for a balanced plate that will keep you fueled for miles.

2. Porridge

Porridge, a simple dish made from oats, packs a serious punch in terms of energy. It's rich in complex carbohydrates that provide a steady fuel release for your muscles. Picture this: a warm bowl of creamy oatmeal topped with fresh fruits, a sprinkle of nuts, and a drizzle of honey. It's a comforting and nutritious way to kickstart your cycling journey.

3. Bananas for boost

A banana is a cyclist's best friend. It's quick, convenient, and loaded with easily digestible carbohydrates. The potassium content helps prevent muscle cramps, which can be a real buzzkill on a long ride. Just peel and eat for an instant energy boost. It's a natural and portable snack that will keep you pedaling strong.

4. Greek yoghurt

Greek yogurt brings a protein boost to your pre-cycling plan. Not only does it provide valuable muscle-building protein, but it also contains probiotics, which support digestion during your ride.

Create a delightful parfait by combining Greek yogurt with honey and a handful of berries. It is a tasty and nutritious treat that is easy on your stomach.

5. Sweet potato

Sweet potatoes are brimming with complex carbohydrates, fiber, and essential vitamins. The result is steady energy to keep you going during your ride. Whether you bake, roast, or mash them, sweet potatoes are a flavorful addition to your pre-cycling menu.

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6. Chia seeds

Chia seeds may be tiny, but they are nutritional giants. They have fiber, omega-3 fatty acids, and slow-releasing carbohydrates. Chia seeds are perfect for those who seek sustained energy. Mix them with your choice of yogurt or milk, add a touch of honey, and let the mixture transform into a delicious chia pudding. It is a treat that is as nutritious as it is satisfying.

7. Brown rice

It is a whole grain that provides a steady stream of carbohydrates. The complex carbs are ideal for maintaining energy levels during your ride. Consider using brown rice as a base for a pre-cycling stir-fry, adding lean protein and various colorful vegetables. It is a nutritious and delicious way to prepare for your cycling adventure.

8. Peanut butter

Peanut butter is a treasure trove of healthy fats and protein. It offers a satisfying and sustained energy source that is perfect for cyclists. Spread it generously on whole-grain bread or mix it into your morning oatmeal. Peanut butter will keep those pedal strokes strong, whichever way you enjoy it.

9. Lean Chicken

Lean chicken breast is a protein powerhouse crucial in muscle maintenance and growth. When planning a long-distance ride, you must ensure your muscles have the support they need.

Grill or roast chicken with your favorite spices and pair it with quinoa or sweet potatoes for a nutritious pre-ride meal that keeps you strong.

10. Green Tea

Green tea is not just a soothing beverage but also a source of caffeine and antioxidants. The properties can provide an extra edge for your ride, enhancing alertness and boosting metabolism.

Brew a cup of green tea, sip it slowly, and savor the energy it provides. It is a refreshing way to prepare for your cycling adventure.

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Cycling diet plan

When it comes to cycling, a well-thought-out diet plan is your compass, guiding you toward peak performance, endurance, and recovery. Whether you are a consistent cyclist or just starting, understanding the essentials of a cycling diet can significantly enhance your two-wheel experience.

A number of the major components to include in your cycling diet plan include:

1. The foundation: Carbohydrates

Carbohydrates are your primary source of energy as a cyclist. They fuel your muscles to keep pedaling, especially during long rides. Aim to make carbohydrates the cornerstone of your cycling diet.

Go for complex carbs such as whole grains, fruits, and vegetables, as they release energy gradually, helping to maintain your stamina over time.

2. Building blocks: Proteins

Proteins are pivotal in repairing and building muscle tissue, making them essential to your cycling diet.

While not as critical for immediate energy as carbohydrates, proteins are crucial for recovery and maintaining muscle strength, particularly after intense rides.

3. Sustained energy: Healthy fats

Healthy fats offer a different kind of energy that is slow-burning and ideal for longer rides. They can help stave off hunger and provide lasting fuel for your muscles. Opt for unsaturated fats in avocados, nuts, seeds, and olive oil.

4. Hydration

While not a nutrient per se, hydration is arguably the most critical aspect of your cycling diet. Dehydration can result in fatigue, muscle cramps, and decreased performance. Proper hydration ensures your body functions optimally, allowing you to enjoy your ride without interruption.

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Meal time and cycling

The meal timing can significantly impact your cycling performance.

a) Pre-ride

Take a balanced meal containing carbohydrates, protein, and a small amount of healthy fats about 2-3 hours before your ride. It provides sufficient energy without causing digestive discomfort.

b) During the ride

For longer rides, consider taking easily digestible snacks like energy gels, granola bars, or bananas to maintain energy levels.

c) Post-ride

After your ride, focus on replenishing your body's carbohydrate stores with a meal rich in complex carbs and lean protein. It promotes muscle recovery and prepares you for your next ride.

Personalization and customization

Remember that a cycling diet is not one-size-fits-all. Your individual needs, goals, and preferences should guide your dietary choices. Pay attention to how your body responds to different foods and meal timings, and adjust your diet.


Your cycling diet is as crucial to your cycling experience as your gear or bike. No matter how fit or well-prepared you are, if your diet isn't on point, you will not perform to the best of your ability and may experience some unwanted side effects.

With a few simple changes, you can make pre-cycling and during-ride meals as important as ensuring the bike is properly adjusted.

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