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Learn how to fuel your body with the proper nutrition when cycling – an expert shares what to eat before, during and after your bike rides and how to adapt in the heat
Summary
1Why is diet important for cyclists?
Like any exercise, your body needs the right foods to support you. If you don’t get the right nutrition or hydration, you might notice you don’t...
2What should I eat and drink before a ride?
Your body's main source of energy is carbs, so this should give you a hint as to the type of food you should be looking to include in your diet...
3What should I eat and drink during a bike ride?
This all depends on the type of bike ride you’re looking to do. If you’re on a long ride or taking part in an event, you’ll need to top up your...
Whether you’re a leisurely rider or race competitively, getting the right nutrients at the right time can make a world of difference to how you feel and perform when you cycle.
And when temperatures rise, getting ahead of your nutrition and hydration is even more important.
We grill sports nutritionist Will Girling – who was head nutritionist at EF Pro Cycling and has worked with Tour de France riders – for his advice on what to eat before, during and after a ride. Plus, he shares his tips for taking care of yourself when cycling this summer.
Why is diet so important for cyclists?
As with all forms of endurance exercise, your body needs the right foods to give it the power and energy to get you from A to B.
To help you enjoy and not just endure cycling, you need to nourish your body with a healthy and balanced diet. “Whether you’re a novice or a professional cyclist, you’ll likely have specific goals like fitness, weight loss or event performance that require proper fueling,” says Will.
He explains that you might struggle or feel worse during and after cycling without adequate nutrition and hydration – and miss out on valuable performance progress. “Fuelling yourself well prevents burnout and ensures you can achieve what you want to accomplish,1 whether that's completing an event or improving body composition and fitness.”
What should I eat and drink before a ride?
“Carbohydrates are king, without a doubt,” says Will. They’re your body's main source of energy,2 and the amount you need depends on the intensity and duration of your exercise.
If you cycle just a few miles a day, eating your usual well-balanced meals should provide you with all the carbs and energy you need. But if you’re going on a longer distance ride, you’ll need to plan in a decent portion of carbs. Hello, big bowl of pasta!
Variety is key
“I’d recommend eating a combo of different carbohydrates two to four hours before a long ride or an event,” says Will. “According to research,3 eating carbs with a low to moderate Glycemic Index4 (GI) like whole grains, brown rice or pasta and oats means you get the performance-enhancing hit without causing you to burn your carbs at a faster rate on the bike.
“Aim for at least 2g of carbohydrates per kg of body weight, or up to 3g if you’re going on a big ride,” says Will. “For the average 70kg person, this might look like a couple of slices of toast with jam, or porridge with banana and a glass of fruit juice.”
Don’t forget protein and fat
Add some protein and a little bit of fat, and you’ve got the ultimate combination. ”Think eggs, yoghurt or peanut butter. Combining your carbs with these macronutrients5 will help slow your digestion and give you longer-lasting energy.”
Hydrate before a bike ride
As well as nailing your nutrition, staying hydrated before your rides is vital. “Aim for 400-600ml of fluid before your ride6 and start sipping on this two hours beforehand,” says Will. “You absorb more water if you drink smaller amounts more regularly, so downing a pint in one go isn’t as beneficial.”
What should I eat and drink during a bike ride?
If you’re on a long ride or taking part in an event, you’ll need to top up your energy stores along the way to keep your legs pumping.
“You want low-fat, low-fibre, fast-releasing carbohydrates,” says Will. “This is because you don’t want your food sitting around in your stomach, you want it to hit your bloodstream as quickly as possible while riding.”
Quantity is important, too, and you can match this to the length of your ride.
“If you’re doing less than an hour and a half on the bike, you don’t really need anything – just your normal meals and snacks around it.”
“If you’ll be out for a couple of hours, opt for 30-60g of carbohydrate an hour.” A chocolate bar has around 30g, while a bagel has around 45g.7
“If you’re hitting three hours or more, I’d suggest pushing up to 60-90g per hour, depending on how intense the ride is,” says Will. “I love rice crispy squares, banana bread, flapjacks and malt loaf – either bought or homemade.”
What sports drinks and electrolytes are good for bike rides?
Taking sports drinks and electrolyte supplements along for the ride can be a smart idea, especially during warmer months. They can help top up the sugars and salts your body needs.
You can use salt instead of electrolyte tabs. “In one gram of salt, there’s about 400mg of sodium. So if you’re mid-ride and you’ve used up your pre-made bottles, you can always stop in a cafe and put one gram of salt in your bottle, which is about one of the little mini sachets. I’m a big advocate for not spending lots of money on these things!”
Sports gel benefits for bike rides
Energy gels can add variety and are easy to carry – definitely less bulky than a stack of flapjacks. “They deliver the fastest carbohydrate source for energy boosting,” says Will. “Chewing can make you feel fuller quicker, so having an energy gel means you can take on enough carbs without feeling that heaviness.”
But make sure you know how your body reacts to them before an event or race. “I’d always recommend practicing with them before the big day,” suggests Will.
How can I take care of myself in the heat when cycling?
When the temperature rises, this can affect your performance. “Heat makes us less efficient,” explains Will. “It can increase your heart rate, fluid loss and the incidence of cramps and gastrointestinal8 (GI) distress.”
Drinking enough fluids is key to preventing dehydration, but adaptation is also essential for your rides, especially if you’re prepping for an event in a hotter country. “It’ll take around two weeks to adapt to a given heat, temperature or humidity, with the majority of that happening in the first seven days,” says Will.
“Try to get out there earlier or start doing ‘warm rides’, like doing your turbo ride without a fan. You could also add more regular saunas throughout your week. It’s just about exposing yourself to those temperatures. Otherwise, you’ll get there and suffer.”
If you’re just planning to ride during midsummer in the UK, you don’t need to do that heat adaptation work. But there are some techniques you can use to cool yourself down…
“Try applying a cool but not freezing drink bottle or compress to your wrists and around your neck and feet – this can help you dump a lot of heat,” says Will. If you cool areas like your wrist and neck, this can help target blood vessels close to the skin which then aids in heat dissipation.9
You’ve likely seen marathon runners and cyclists do this during a race. “Water dowsing9 is incredibly useful – which is just pouring cool water all over yourself.”
“I’ve also had clients on world tours or events like the Tour de France use ice gels. These are just gels you can freeze and keep frozen – they’re basically just a more convenient version of an ice lolly on the day.”
How can I prevent dehydration during a ride?
Will recommends drinking a bottle of water (500-750ml) every hour you’re pedalling. “You ideally want some electrolytes and carbs in there too, because both will increase your fluid uptake and are more hydrating than water alone,” says Will.
How to prevent heat exhaustion
The key signs of heat exhaustion10 are usually headaches, nausea and dizziness, so if you feel any of these kicking in during a ride, it’s wise to take a break, find somewhere shady and rehydrate.
To prevent this from happening, Will recommends drinking cold drinks on your ride, taking it easier in the extreme heat and avoiding the height of the sun between 11am-3pm.
How to prevent hyponatremia
Will also warns about another less common issue during the heat – hyponatremia11 – which can have similar symptoms like nausea, headaches and fatigue. “This is caused by drinking too much water without getting enough sodium,” he explains.11
“We all have sodium and fluid stores, and when we sweat, these go down. If we replace only water, this will dilute the amount of sodium over the volume of water,11 and your body won’t get the electrolytes it needs.”
What should I eat after a bike ride?
Replenish, rebuild and recover should be every cyclist’s post-ride mantra. Though there’s a common misconception that you need to down a protein shake straight after the finish line, for fear you might lose all those fitness gains. “Unless you’re doing a multi-day event, you don’t need to eat straight away,” reassures Will.
That said, you’ll want to plan your meal after that much-needed shower and, unsurprisingly, protein and carbs are key. “Protein gives you the building blocks needed to repair your muscles, and it supports recovery and promotes adaptation,”12 says Will. “Flavoured milks are great as they contain all your essential amino acids and offer a complete protein profile. Plus, milk13 is more hydrating [post-exercise] than just water.”
Eating carbs will help you replenish your energy stores, and studies14 show that eating these within four hours after your workout is ideal. Carbs15 are also important to support your immune system after intense exercise. “If you don’t have any carbs for a long time after a big ride, you can suppress your immune system and increase inflammation,15 which slows recovery and potentially increases your likelihood of getting ill,” says Will.
“My go-to meals would be ones that incorporate carbohydrate and protein, like a chicken wrap, scrambled egg on toast or a tuna jacket potato. You can always add in fruit, milk or a little carb-based dessert like rice pudding.”
Are performance-enhancing supplements worth it?
“I’d always say nothing beats a healthy, balanced diet and staying hydrated – being generally healthy is paramount for performance,” says Will. “But sometimes there’s a need to supplement, like if you’re struggling to get specific nutrients from your diet, train hard or are already deficient in something.
“Vitamin D for healthy bones, immunity and omega-3 for brain and heart health are probably the two I recommend the most for clients. You could add a multivitamin to your roster, but it’s not essential.”
Protein powders or supplements can also be helpful. “These provide easy, accessible proteins if you struggle to get enough from your diet. If you exercise a lot, I’d recommend 2g per kg of bodyweight (so 140g if you weigh 70kg), which can be challenging.
“And then creatine is another supplement I suggest as it’s so helpful for improving performance and is pretty inexpensive. It’s especially helpful for vegetarians and vegans, as creatine is mostly found in meat, so look for a creatine monohydrate powder [as this is the gold standard].”
Always speak to your doctor before adding new supplements to your routine.
The final say
Good quality carbs, protein and water (plus electrolytes) are your best friends when optimising your cycling nutrition.
Keeping on top of your hydration is paramount in the heat, and replenishing your energy and protein stores after cycling is crucial for recovery and your immune system, helping you come back healthier and stronger with every ride.
Find out more about the power of hydration in our expert guide to keep you going mile after mile.
This article provides informational advice and is not a substitute for medical care. Curated by experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.
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2. Morris AL, Mohiuddin SS. Biochemistry, Nutrients [Internet]. PubMed. Treasure Island (FL): StatPearls Publishing; 2023. Available from: https://www.ncbi.nlm.nih.gov/books/NBK554545/
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7. Securly - Geolocation sharing [Internet]. Southtees.nhs.uk. 2025 [cited 2025 Apr 15]. Available from: https://www.southtees.nhs.uk/resources/carbohydrate-content-of-foods/
8. Emanuela Ribichini, Scalese G, Cesarini A, C Mocci, Pallotta N, Severi C, et al. Exercise-Induced Gastrointestinal Symptoms in Endurance Sports: A Review of Pathophysiology, Symptoms, and Nutritional Management. Dietetics. 2023 Sep 19;2(3):289–307.
9. Wasserman DD, Healy M. Cooling Techniques For Hyperthermia [Internet]. Nih.gov. StatPearls Publishing; 2022. Available from: https://www.ncbi.nlm.nih.gov/books/NBK459311/
10. NHS. Heat exhaustion and heatstroke [Internet]. NHS. 2022. Available from: https://www.nhs.uk/conditions/heat-exhaustion-heatstroke/
11. Rondon H, Badireddy M. Hyponatremia [Internet]. PubMed. Treasure Island (FL): StatPearls Publishing; 2023. Available from: https://www.ncbi.nlm.nih.gov/books/NBK470386/
12. Joanisse S, McKendry J, Lim C, Nunes EA, Stokes T, Mcleod JC, et al. Understanding the effects of nutrition and post-exercise nutrition on skeletal muscle protein turnover: Insights from stable isotope studies. Clinical Nutrition Open Science. 2021 Apr;36:56–77.
13. Berry CW, Wolf ST, Murray B, Kenney WL. Hydration Efficacy of a Milk Permeate-Based Oral Hydration Solution. Nutrients. 2020 May 21;12(5):1502.
14. Aragon AA, Schoenfeld BJ. Nutrient timing revisited: Is there a post-exercise anabolic window? Journal of the International Society of Sports Nutrition [Internet]. 2013 Jan 29;10(1). Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3577439/
15. Nieman D, Mitmesser S. Potential Impact of Nutrition on Immune System Recovery from Heavy Exertion: A Metabolomics Perspective. Nutrients [Internet]. 2017 May 18;9(5):513. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5452243/
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