Introduction
Nutrition is the fuel for your performance. A poorly nourished cyclist is a cyclist who suffers, falls behind, and recovers poorly. Here's the complete guide to cycling nutrition, before, during, and after your ride.
Before the ride
The meal 3 hours before
- Complex carbohydrates: pasta, rice, wholemeal bread
- Lean proteins: eggs, chicken, yogurt
- Low in fats and fiber (slow digestion)
- Hydration: 500 ml of water
The snack 30-60 min before
- Banana, cereal bar, toast with jam
- 200-300 ml of water
During the ride
For rides under 1 hour
Water is sufficient. No need for solid food.
For rides lasting 1 to 2 hours
- 1 energy gel or 1 bar every 45 min
- 500-750 ml of water per hour
For rides over 2 hours
- 60-90g of carbohydrates per hour (gels, bars, bananas, dates)
- 750 ml to 1L of water per hour depending on the heat
- Isotonic drink for intense efforts
After the ride
Within 30 minutes (anabolic window)
- Proteins: 20-30g (protein shake, Greek yogurt, eggs)
- Carbohydrates: 1g per kg of body weight
- Rehydration: 1.5L per kg of weight lost
Conclusion
Eating well means performing well. And performing well means returning proud of your ride—and hanging your bike on your David & Clément stand with satisfaction.