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    The right nutrition in cycling

    Sophia Willmes
    Sophia Willmes
    Mar 4, 2024 7 min
    The right nutrition in cycling

    An expert explains how you can best fuel yourself on the bike!

    We at buycycle know a lot about bikes, of course. We have expertise in the larger cosmos of cycling, but we also have expertise in nutritional sciences and the best power fuel for cyclists. In that case, even a Nic from buycycle prefers to confide in a true expert: Robert Gorgos, co-founder of sports nutrition manufacturer MNSTRY and sports and nutrition consultant for a World Tour cycling team.

    We invited him to our studio to get all the tips and tricks on proper nutrition before, during and after cycling. Discover them on YouTube, interviewers, or get the crisp and short version here on the blog.

    1. Nutrition 1x1.

    What is the best diet for cyclists? As so often, it depends on the type of ride and training, individual performance potential, weight, etc.

    But: As long as you are on shorter, relatively relaxed and easy rides, you don't have to worry about the proper supply of carbohydrates and proteins. From four-hour tours on or if you have specific training goals, it is worthwhile to look more closely at the right nutrition to improve your performance. Lots of carbs that are easy and quick to digest are good, and in most cases, 70-80g per hour is a solid start.

    Hydration is and remains key. Make sure to drink enough water throughout the day. The color of your urine is a good guideline for whether you're doing it right: In the morning, it should be a little darker, but from then on, it should be light yellow or completely transparent.

    On the bike, you are well supplied with 500 - 1000 ml per hour in mild weather and on not too challenging rides.

    2. Before the ride.

    If you want to ride for a few hours after work, it's best to start with the right preparation in the morning: Have a healthy and balanced breakfast (how about fruit, an omelette and oatmeal?), pasta and a small salad for lunch, and then a few nuts or a bowl of yogurt right before the ride.

    In general, you should plan for large meals three hours before departure and have a final snack just before to get your blood sugar going.

    3. During the ride.

    The more power you ride, the more watts you put up, the more carbs you need. Beginners and a leisurely tour, we are talking 30g/h on average, which you can easily eat as a banana, a power bar, a sandwich or a piece of cake at the Café-Stop.

    An athlete might need 100g/h during a race. Once your rides are going uphill, it's very hot out, conditions are strenuous in any other way and calorie intake with the help of gels, isotonic drinks, or other liquid food is definitely worthwhile. - Alice Huot @ buycycle

    4. After the ride.

    Here, too, the type of training is crucial: After a short ride, you can relax, shower and enjoy your favorite regular meal. If it were a longer or more strenuous tour, you should ideally drink a recovery shake or eat some dried fruit, like dates, in the first 30 - 35 minutes after your ride.

    Best energy bars for cycling

    Choosing the best energy bars for cycling is essential for maintaining performance and endurance during long rides. These bars provide a mix of carbohydrates, proteins, and fats to replenish energy and sustain effort, catering to different needs based on ride intensity and individual preferences.

    Top picks for energy bars

    • Clif Bar: This bar is perfect for long-haul rides. It is made from natural, organic ingredients and balances carbs and protein. It is ideal for extended rides and post-ride recovery.
    • Skratch Labs Bar: Low in simple sugars and packed with organic nut butters for sustained energy.
    • Torq Bar: This compact option, with organic ingredients and a moist texture, is perfect for mid-ride fueling, though it can be chewy in cold weather.
    • SiS Go Energy Bake: This product offers a cake-like texture for easy consumption and provides a higher calorie count, though it requires water to swallow easily.
    • High5 Energy Bar: Known for its fruity flavors and real fruit content, it’s versatile for pre-ride and during-ride fueling.

    Considerations for energy bars

    • Fueling needs: Carbohydrate intake depends on ride duration and intensity, with 1g per kg of body weight per hour as a general guideline.
    • Usage versatility: Bars like OTE Duo and Clif Bar, due to their higher protein content, also serve well for post-ride recovery.
    • Alternative sources: While energy bars are convenient, real food options such as bananas and homemade snacks are cost-effective and stomach-friendly.

    Benefits of energy bars

    Energy bars combine convenience with tailored nutrition, offering varying textures, flavors, and compositions to match individual preferences and performance needs during cycling.

    You can find even more details about the proper nutrition in cycling in our YouTube video. The perfect bike for your next ride is the one you will find on buycycle.com; after all, we have gravel and mountain bikes. If you have any questions about bikes, help is available on our blog and with our support team. Until further notice, we wish you, as always, Happy browsing, happy fueling, happy cycling!

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