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Cycling Nutrition and Health

Nutrition for Cycling: Fueling Your Ride

Cycling is a great form of exercise that requires both physical and mental endurance. In order to perform at your best, proper nutrition is essential. Here are some tips for fueling your ride:


Hydration is key when it comes to cycling. You should aim to drink at least 16-20 ounces of water or sports drink per hour of cycling. If you're riding for longer than an hour, consider bringing a hydration pack or water bottle to refill along the way. Electrolyte replacement drinks can also help to replenish lost fluids and minerals.


Carbohydrates are the primary source of fuel for cycling. Aim to consume 30-60 grams of carbohydrates per hour of cycling. Good sources of carbohydrates include fruits, vegetables, grains, and sports gels or chews. It's important to consume carbohydrates before, during, and after your ride to maintain energy levels and aid in recovery.


Protein is important for muscle repair and recovery. Aim to consume 10-20 grams of protein within 30 minutes of finishing your ride. Good sources of protein include lean meats, eggs, dairy products, nuts, and seeds.


Fat is a necessary component of a balanced diet, but it's important to consume it in moderation when cycling. Aim for no more than 20-30% of your total calories to come from fat. Good sources of healthy fats include avocados, nuts, seeds, and fatty fish.


When it comes to nutrition for cycling, timing is everything. It's important to consume carbohydrates and fluids throughout your ride to maintain energy levels and prevent dehydration. It's also important to consume protein and carbohydrates within 30 minutes of finishing your ride to aid in recovery and muscle repair.


Nutrition is a critical component of cycling performance. Proper hydration and fueling can help you to ride longer and stronger. By incorporating carbohydrates, protein, and healthy fats into your diet and consuming them at the right times, you can optimize your nutrition and fuel your ride to success.

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