Cycling is primarily an aerobic form of exercise, often including short periods of high-intensity, anaerobic activity (e.g., sprints). Because cyclists often exercise for prolonged periods, fueling the body prior to, during and following a ride is important for performance. Foods high in carbohydrates, high to moderate in protein, and low in fat should prove beneficial for most cyclists. The length of the ride and intensity of the workout determines the portion sizes and frequency of fueling.
Pre-Ride Foods
Fiber-rich carbohydrates and lean protein sources are the most beneficial sources of fuel when preparing for a ride. Avoid foods that are high in sugar and refined flours, as those will provide energy for only a short duration. Foods like rolled oats topped with fruit and yogurt, brown rice with tofu or chicken, and/or apple slices with peanut butter should keep energy flowing throughout the ride. Eating a meal two to three hours prior to the ride should be sufficient as the food will be digested and ready to work as fuel. If the anticipated ride is longer in length, the pre-ride meal should be larger. If the ride is shorter or less intense, less food is necessary. The amount of food consumed also depends on the height and weight of the cyclist.
During the Ride
Foods that have moderate amounts of protein and high carbohydrate levels are good for fueling the body during the ride. Choose readily available foods that can be kept in a jersey like energy bars or even Snickers bars (the "healthier" candy bar as it contains a good balance of carbohydrates, protein and fat). For short, less-intense rides (under 90 minutes), eating on the bike is probably not necessary for most individuals.
Re-hydrating is also imperative for performing well. Products like Gatorade or electrolyte-replacement tablets can be mixed with water and stored in water bottles on the bike. Consider consuming these sports drinks if the ride is longer than one hour or if the weather is extremely hot.
Post-Ride Foods
Consuming high-quality, lean protein sources (e.g., eggs and low-fat dairy) is important to aid in rebuilding muscle tissues that have been torn during the ride. Carbohydrate consumption is necessary to replenish lost glycogen stores and better prepare the muscles for the next day's ride. Although low-fat foods are often recommended, some fat is also beneficial due to the vitamins and minerals it provides, along with longer lasting feelings of satiety. According to sports dietitian Roberta Anding, RD, a 170-pound person should eat about 15 to 25 grams of protein to aid in recovery. These foods should be eaten within one hour post-ride to best benefit the body. Low-fat chocolate milk, or even better, Ovaltine, provides all of these suggested nutrients. A fruit and yogurt smoothie should also do the trick. Choose berries that contain antioxidants, such as blueberries and cherries, which also have been shown to aid in recovery.
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