By Tyler Zipperer-Contributor, Owner: Biked Goods
Whether you’re spinning through the neighborhood, tackling a weekend group ride, or chasing your own fitness goals, how you fuel can make a big difference in how you feel on and off the bike.
A solid, balanced nutrition plan that supports your overall energy needs is the foundation for better performance, faster recovery, and more enjoyable rides. Once that’s in place, you can start layering in more specific fueling strategies around your workouts to help you ride stronger and recover faster.
Carbs are still king when it comes to fueling moderate to high-intensity rides. They’re your body’s fastest and most efficient energy source, helping you go the distance, climb stronger, and bounce back quicker.
This guide breaks down some of the best research-backed tips and general fueling strategies to help you get the most out of your rides. You’ll learn how to time your nutrition based on the intensity and duration of your workout, what to eat before, during, and after a ride, and get cyclist-approved snack ideas and recipes to try.
When it comes to cycling, nutrition can have a big impact on performance, but there’s no one-size-fits-all approach. Everyone has different metabolisms, training demands, and personal preferences, which means what works for one rider might not work for another.
Use these guidelines as a starting point—but remember, the best fueling plan is the one that works for you. Test, tweak, and adjust as needed!
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Your goal before a ride is to top off your glycogen stores—your body’s preferred fuel for endurance efforts—so you can start strong and stay energized. Whether you’re heading out for a morning ride or hitting the road later in the day, what (and when) you eat beforehand can make a big difference in how you feel on the bike.
When to Eat and How Much
Pre-Ride Meal Ideas (3-4 hours before riding)
Pre-Ride Snack Ideas (60–90 minutes before riding)
Should I Snack Before My Ride?
A pre-ride snack can be a game-changer, especially when your ride demands extra energy or you haven’t eaten in a while. Here’s when you should consider adding a snack to your pre-ride routine:
Eat a snack 60-90 minutes before your ride, containing 25–50g of carbs + low protein/fat if:
Short on time?
If you’re riding in 30 minutes or less and any of the snacking guidelines above apply, grab a simple carb-rich snack or drink with 20–30g of carbs and minimal/no protein or fat to avoid GI distress and ensure quick energy.
The closer you get to your ride, the simpler the food you should eat. Think easy-to-digest carbs with little to no fat or fiber.
Simple = simple carbs. Think:
Serves 1
5 minutes prep, 20 minutes to soak
½ cup Classic DIY Muesli Mix or rolled oats (see Baker’s Tip below)
1 Tbsp quinoa flakes (substitute rolled oats)
½ cup Greek yogurt
½ cup unsweetened apple juice
½ cup milk of choice
1 tsp of chia seeds
1 Tbsp lemon juice (optional, to help with digestion)
Toppings
1 Tbsp pepitas
1 Tbsp unsweetened coconut flakes
1 Tbsp honey
½ cup fresh blueberries
Directions
Add muesli, quinoa flakes, yogurt, apple juice, milk, chia seeds, and lemon juice, if using, to a cereal bowl. Stir and let rest for 20 minutes at room temperature or store covered in the fridge overnight.
Top with pepitas, coconut flakes, honey, and fresh chopped blueberries. Enjoy!
Nutrition Facts: 1 Serving: 615 calories, 96g carbs, 18g fat, 26g protein
Baker’s Tip
Making your own homemade muesli mix is easy. To get started, follow The DIY Muesli Formula.
The Ultimate DIY Muesli Formula = 4 cups grains + 1 cup nuts/seeds + 1 cup dried fruit + optional seasoning.
By following this formula, you’ll get roughly 35-40g of carbs, 7-9g of fat, and 6-8g of protein per ½ cup serving. A balanced way to start your ride!
Makes 9 cakes
5 minutes prep, 25-30 minutes to bake
1 cup cooked sweet potato
½ cup almond butter
⅓ cup maple syrup
2 eggs
1 cup rolled oats
1 tsp vanilla extract
1 tsp ground cinnamon
¼ tsp fine sea salt
½ tsp baking soda
⅓ cup dried blueberries or cherries
Zest and juice of 1 lemon
Preheat the oven to 375°F. Grab an 8 x 8-inch square baking pan, a 12-tin brownie bar pan, or a 12-tin muffin pan and grease well or line.
Put all the ingredients except the dried blueberries in a high-speed blender. Blend until smooth.
Fold in the dried blueberries. Pour into your prepared pan and bake for 25-30 minutes or until a toothpick inserted into the middle comes out clean.
Store leftover cake covered in the fridge. Eat a slice 1-2 hours before a ride if you need something quick and don’t have enough time to get in a full meal.
Nutrition Facts: 1 Cake: 210 calories, 27g carbs, 10g fat, 5g protein
If you’re riding under 90 minutes and had a good pre-ride meal or snack, you might not need to eat during it, but fueling even short or easy rides can help improve your endurance and performance over time. For rides longer than 75-90 minutes, you want to be eating on the bike to keep your energy levels steady and avoid bonking. (your pre-ride snack or meal doesn’t count!)
Makes 12
10 minutes prep, 20 minutes to bake
4 cups cubed bread tightly packed (French, sandwich, or sourdough)
1 cup unsweetened almond milk (substitute milk of choice)
3 eggs
2 ripe bananas
¼ cup maple syrup
¼ cup unsweetened orange juice
2 tsp vanilla extract
3 Tbsp all-purpose or brown rice flour
2 tsp ground cinnamon, plus more for sprinkling
Dash of ground nutmeg
Coconut sugar for sprinkling on top
Preheat the oven to 350°F. Line or lightly grease a 12-bar or 12-cup muffin pan.
Add cut and cubed bread to a large mixing bowl. In a large measuring cup, heat almond milk in the microwave on high for 1½ minutes. Then add in the eggs, bananas, maple syrup, orange juice, vanilla, flour, cinnamon, and nutmeg. Beat the mixture until the eggs become light in color.
Add egg mixture to the bread bowl and stir to fully coat the bread pieces. Let rest for 5 minutes.
Spoon batter into the bar or muffin pan tin. Top each cake with a sprinkle of extra coconut sugar and cinnamon. Bake for 20 minutes or until a toothpick inserted comes out clean.
Let cool. Store in an airtight container in the fridge or individually wrap and refrigerate or freeze until your next ride.
Nutrition Facts: 1 Cake: 175 calories, 33g carbs, 3g fat, 5g protein
What you eat after a ride can make or break your recovery. Your muscles are especially good at absorbing carbs and protein in the first couple of hours post-ride, which helps you repair muscle, restock glycogen, and bounce back stronger for your next session. A balanced meal or snack post-workout = faster recovery + better training adaptation.
Post-Ride Snack Ideas (Great for the first 30–45 minutes):
How to Build Your Post-Ride Meal Plate (within 2 hours):
Serves 2
Time 5 minutes prep
1 cup frozen tart cherries
1 ripe banana, frozen
¼ cup tart cherry juice
⅓ cup Greek yogurt
1 Tbsp almond butter
1 tsp vanilla extract
¼ tsp almond extract (optional)
¼ – ½ cup almond milk (or dairy-free milk of choice)
Directions
Add all ingredients to a high-powered blender and blend until smooth and creamy. Add more milk if necessary for a smoother, more liquid texture.
Blend until creamy. Bonus: add a pinch of salt or electrolyte powder to help rehydrate.
Nutrition Facts: 1 Serving: 200 calories, 37g carbs, 6g fat, 9g protein
Hydration isn’t just a during-the-ride thing—it plays a role at every stage of your fueling strategy. Staying on top of fluid and electrolyte intake helps keep your muscles firing, digestion smooth, and focus sharp, both on and off the bike. Even a 2% drop in hydration can lead to a noticeable dip in performance, so it pays to stay proactive.
Anytime you’re sweating, you are losing electrolytes. This means you should drink electrolytes, not just water, whenever you’re sweating during your rides.
2 cups filtered water
1 cup 100% fruit juice (orange, apple, tart cherry, grape, or a mix)
⅛ fine sea salt (a small pinch)
1–2 tsp sugar or honey, optional (for a little extra carb boost, especially if the juice is tart or not super sweet)
A squeeze of lemon or lime juice (for flavor and added electrolytes)
Directions
Mix everything together in a bottle or jug. Stir or shake until the salt dissolves—drink before, during, or after a ride. Chill or serve over ice if desired.
Fueling for cycling is both an art and a science. Once you start tailoring your nutrition to your ride’s intensity and duration, you’ll feel the difference in your legs, energy, and results. The key is consistency, preparation, and finding carb-rich snacks that you enjoy and can rely on ride after ride.
Need some help with ideas? Download my free e-recipe book packed with 50 portable snacks, energy gels, and on-bike smoothie recipes designed just for cyclists. Whether you’re chasing watts, conquering climbs, or cruising with friends, this guide has your fuel plan covered.
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