What To Eat Before Cycling? 15 Best Foods For Max Endurance

Are you an avid cyclist looking to optimize your performance on the road? One of the most important factors to consider is your diet.

Fueling your body with the right foods before a ride can make all the difference in your energy levels and endurance.

In this article, we’ll break down the best pre-ride foods to help you power through your next cycling adventure.

So, get ready to fuel up and hit the road with confidence!

The Importance of Pre-Cycling Meals

Eating before cycling gives your body the energy it needs to power through your ride.

When cycling, your body uses up a lot of energy and glucose. And where does glucose come from? You guessed it, carbohydrates.

Once the glucose is used up, your body then starts converting glycogen that’s stored in your liver and muscles into glucose to fuel your ride.

But here’s the catch, these glycogen stores can be depleted after 60-90 minutes of high-intensity endurance training or 120 minutes of moderate-intensity. (1)

That’s why it’s important to have a meal before cycling to top off those glycogen stores and delay fatigue.

Best Pre-Ride Foods For Cyclists

Choosing the right pre-ride foods can have a huge impact on your endurance and overall performance.

Before the ride: Consume 1 to 4 grams of carbs per kilogram of body weight 1 to 4 hours before a ride to replenish glycogen stores. Opt for easily digestible carbohydrates and eat enough to be satisfied but not full.

Below, we’ll be looking at sources of complex carbohydrates, protein, and those essential nutrients that keep us going strong.

1. Oatmeal With Cottage Cheese And Nuts

Oatmeal with cottage cheese and nuts is a perfect pre-ride meal for cyclists looking to improve their energy levels and performance during a bike ride.

This meal is a great choice because it provides a balance of carbohydrates, protein, and healthy fats.

Oats contain a special type of soluble fiber called beta-glucan that can do wonders for your health. It can help lower blood glucose and cholesterol levels, promote healthy gut bacteria and intestinal health, and even keep you feeling full longer. (2, 3)

To make this meal, simply mix rolled oats or steel-cut oats with cottage cheese and nuts and let it sit overnight.

If you’re short on time, you can also opt for instant oatmeal or low-fiber cereal with cottage cheese and nuts.

And don’t forget to add some delicious toppings like cinnamon, peanut butter, and banana to give you the extra carbs you need to power through your ride.

2. Beetroot Juice

Beetroot juice may enhance performance due to its nitrate content. Consume beetroot juice within 90 minutes before athletic efforts, with at least 6 to 8 millimoles of nitrate intake.

Nitrate is converted to nitric oxide in the body, which helps to relax and widen blood vessels, improving blood flow and oxygen delivery to muscles.

Beetroot juice has been shown to reduce the oxygen cost of exercise, meaning that you can perform at the same intensity with less oxygen consumption. (4, 5)

This can be especially beneficial for cyclist who rely on efficient oxygen utilization for prolonged periods of exertion.

3. Pasta

If you’re looking for a tasty way to fuel up for your long rides, pasta is always a solid choice.

Not only is it packed with the carbs, protein, and fiber you need, but it’s also super easy to prepare.

But hold up, don’t just reach for any old pasta. Whole-grain options are your best bet since they’ll keep you feeling fuller for longer and won’t weigh you down with unnecessary calories.

And if you really want to amp up the nutritional value of your meal, throw in some grilled chicken or shrimp for a lean protein boost.

A well-rounded pasta dish can be both satisfying and nutritious, so don’t be afraid to get creative with your ingredients and flavors.

4. Eggs and Toasts

Eggs and toasts are probably the easiest meal to prepare. 

Eggs are the ultimate protein source, packed with all the essential vitamins and minerals your body needs to function at its best. Plus, they help repair and build muscle mass, making them the perfect pre-ride food.

Toast, on the other hand, is a great source of carbohydrates, which are vital for endurance exercises like cycling. They’ll help fill up your glycogen stores, giving you the energy you need to power through your ride.

But don’t just settle for plain boiled eggs and toast! Get creative with your eggs and try scrambled or omelets, filled with delicious ingredients like cheese, veggies, and lean meats.

The possibilities are endless, and you’ll have a tasty and satisfying meal that’ll keep you pedaling all day long.

5. Tuna Burgers Made With Egg And Bread

Tuna burgers with egg and bread offer a balanced combination of macronutrients that can help fuel you during your cycling workout.

One of the best things about these burgers is the lean protein content found in the tuna. Protein is essential for muscle recovery and repair, and when you’re cycling for long distances, your muscles need all the help they can get.

6. Chicken Salads

If you’re looking for a hearty meal that’ll give you the energy and protein you need for your ride, chicken salads are an excellent option.

Not only does chicken provide a great source of protein, but it’s also a lean meat with less saturated fat. That means it’s perfect for a pre-ride meal that’ll keep you going strong.

To really take your chicken salad to the next level, throw in some veggies to enhance the fiber content and make you feel fuller, preventing overeating before the ride.

7. Fish

Fish is the way to go for a protein source with low-calorie content. It also packs a punch when it comes to energy-boosting power.

There are plenty of fish in the sea to choose from, but salmon, tuna, and cod are some of the best options out there.

When it comes to salmon, this fish is a real superstar for cyclists. It’s loaded with omega-3 fatty acids, which not only promote heart health but also help reduce inflammation.

Cod is a fantastic choice for a healthy dose of protein. This lean fish is low in fat and calories but high in essential nutrients like vitamin B12, which helps convert food into energy and supports nerve function. 

8. Granola

This delicious cereal is made with whole grains, nuts, and sweeteners, and has a low glycemic index that’s perfect for maintaining steady energy levels during your ride.

The whole grains in granola release energy slowly, providing a sustained supply of fuel for your body during exercise.

And there are so many ways to enjoy it. Sprinkle it on top of yogurt for a crunchy treat, mix it with dried fruits and nuts for an energy-packed snack, or even bake it into an easy-to-carry energy bar.

9. Bagel

Another popular option is the bagel, which is high in both carbs and protein, making it an excellent choice for sustained energy.

When choosing a bagel, opt for whole-wheat or multigrain options to ensure sustained energy.

These types of bagels release energy more slowly, keeping riders fueled for longer periods of time.

However, if you’re in need of a quick energy boost, a white bagel with peanut butter or jam can offer a quick burst of energy.

Let’s take a closer look at the nutritional value of a standard bagel. A plain, medium-sized bagel contains around 289 calories, 56 grams of carbs, 3 grams of fiber, and 11 grams of protein. That’s a great balance of macronutrients for a pre-ride meal. (6)

10. Energy Bar

Need a super quick and easy snack before a ride to boost your glycogen tank? Look no further than energy bars.

These handy bars come in all sorts of flavors and consistencies, with varying levels of carbohydrates and protein to suit your individual needs.

Some bars even offer a higher protein content for those of us who need a little extra muscle recovery.

11. Bananas

Bananas are always an optimal choice for athletes. 

One of the biggest advantages of eating a banana before your ride is that it can help maintain your energy levels throughout the entire ride.

Unlike other foods that may give you a quick burst of energy that fades just as quickly, bananas provide sustained energy that can keep you going for longer.

It’s worth noting that there is a difference between ripe and green bananas when it comes to digestion speed.

Ripe bananas are easier to digest and contain more glucose, which makes them a great option if you need a quick energy boost.

On the other hand, if you have more time before your ride or need sustained energy over a longer period of time, green bananas are the way to go.

They are also packed with key nutrients that can benefit any athlete.

They are low in fat and high in potassium, which is crucial for regulating fluid balance, muscle contractions, and nerve signals- all important factors for a successful ride.

12. Chia Seeds

These little powerhouses are jam-packed with essential nutrients like fiber, omega-3 fatty acids, and antioxidants, all of which can help reduce inflammation, boost energy levels, and improve overall health.

But here’s the best part: chia seeds are super easy to incorporate into your meals or drinks.

When they absorb liquid, they create a gel-like substance that can help slow the absorption of sugar in your body, providing sustained energy for a longer period of time.

So why not add them to your morning smoothie, oatmeal, or yogurt for a quick and easy energy boost?

Chia seeds can also be paired with other foods for a delicious and energy-rich meal option.

Try combining them with brown rice, almond butter, or a ripe banana for a complete meal that provides a balance of complex carbs, protein, and healthy fats.

13. Rice Cakes

Rice cakes are a go-to for many Tour de France cyclists because they’re an excellent source of carbohydrates that are easy to digest and provide a quick burst of energy.

But let’s not get carried away here. It’s crucial to remember that rice cakes shouldn’t replace your regular meals entirely.

While they’re a fantastic supplement to a well-rounded meal plan, they don’t contain all the essential nutrients your body needs.

14. Yogurt

As a cyclist, you need a source of energy that won’t weigh you down. That’s where yogurt comes in.

It provides quick and lasting energy and won’t contribute to any pesky weight gain.

And if you’re looking for the ultimate yogurt option, go for Greek yogurt. This variety is jam-packed with protein, which will help you pedal harder and longer.

Plus, yogurt is loaded with other nutrients, like calcium for strong bones.

Just be sure to choose the plain, unsweetened kind to avoid added sugars and unnecessary calories.

15. Avocado

Avocado has become increasingly popular as a go-to pre-ride meal for cyclists, and for good reason.

One of the biggest advantages of avocados is their high fiber. This means that they’ll keep you feeling full and satisfied for longer, which is great news for those long rides.

The fiber in avocados also helps keep your digestion on track.

Avoid These Foods Before Cycling

You already know the importance of fueling up before a ride, but do you know what foods to avoid?

Trust me, you don’t want to be dealing with an upset stomach or digestive issues mid-ride.

Lucky for you, we’ve put together a handy guide of foods to steer clear of before hitting the road. Take notes and fuel up smart.

Extra Cup Of Coffee

As tempting as it may be to reach for an extra cup of coffee before a bike ride, there could be some negative consequences to consider.

The volume and caffeine content of coffee can lead to bathroom emergencies during the ride, especially if the rider is used to drinking more than one cup.

Spicy Food

I know it can be tempting to indulge in some spicy dishes before hitting the road, but trust me, your stomach won’t thank you for it.

Eating spicy food before cycling can wreak havoc on your digestive system. Spicy foods can cause heartburn, indigestion, and even diarrhea, which can make for a very uncomfortable ride.

In addition, spicy foods can cause dehydration, which is the last thing you want when you’re out on your bike.

But it’s not just about the discomfort. Eating spicy food before cycling can also affect your performance on the bike.

When your stomach is upset, your body has to divert energy towards digestion, which means less energy for your muscles.

This can leave you feeling sluggish and tired, making it harder to power through your ride.

Too Much of Anything

Have you ever felt sluggish during a ride or worse, experienced nausea that hindered your performance?

Well, one of the common culprits could be overeating before hitting the road. Yup, that’s right – your pre-ride meal can have a significant impact on how you feel during the ride.

It’s easy to prevent this from happening. For starters, try opting for a smaller, carb-rich meal before cycling.

This will provide you with the necessary fuel without weighing you down or making you feel lethargic.

Eat two hours before cycling so your stomach has time to digest what you consume.

And if you do feel a slight hunger pang during the ride, energy bars can provide a quick fix to address any caloric deficit without causing discomfort.

My Verdict

Fueling your body with the right foods before cycling is essential for optimal performance and endurance.

Try to experiment with different foods and timing to find what works best for you. Remember to hydrate well and listen to your body’s signals.