The need for optimal nutrition for a cyclist is well known. What to eat before a bike ride for maximal performance is an area open to much interpretation and research. This article is aimed at discussing the best pre-ride meals to aid the non-elite cyclist to improve their on-bike performance.
Understanding Carbohydrates and Their Role in Cycling Performance
Carbohydrates are the most important fuel source for cycling – they are an athlete’s primary source of energy and are the cornerstone of a good pre-ride meal.
Carbohydrates are stored in the muscles and in the liver as glycogen. Glycogen is then broken down during exercise to fuel the muscles. The more glycogen you have stored, the longer and harder you can ride your bike. When glycogen levels become depleted, the body will then break down fat and protein for fuel, which is inefficient and can lead to an early bonking.
By eating a good pre-ride meal, you can ensure your muscles are loaded with some glycogen to help you last until your next refueling session.
Benefits of Eating a Pre-Ride Meal
Eating a pre-ride meal is an important part of good nutrition for cyclists. The main advantage of consuming a pre-ride meal is that it provides an additional energy source for your muscles to use during exercise. This can help you to perform better and last longer. Additionally, the meal will also help to increase your focus and mental clarity while on the bike.
What Are the Best Foods to Eat Before a Ride?
There are several best practices when it comes to what to eat before a bike ride, which can vary depending on your goals. Generally speaking, the pre-ride meal should consist of simple and easily digestible carbohydrates such as oats, whole grain breads, rice, or pasta.
Here are some examples of healthy pre-ride meals:
•A bowl of porridge/oatmeal with fruits and nuts
•An English muffin with peanut butter
•A slice of whole grain toast with nut butter
•A banana with a small spoonful of nut butter
•Wholegrain cereal with low-fat milk
•Fruit smoothie with yogurt
It’s recommended to eat a meal two or three hours before exercise to allow for adequate digestion, however, this can vary from person to person.
When to Eat During Multi-Day Rides
If you are planning on a longer ride, for example, a multi-day stage race, having a pre-ride meal will become even more important. It is vital to eat something prior to the start of the day’s stage to ensure you have enough energy to last the duration of the ride.
In addition to eating an adequate pre-ride meal, it’s essential to consume the correct foods throughout the day. It’s just as important to regularly refuel during rides of two or more hours to ensure you don’t run out of energy. This will help you to maintain a constant energy supply for optimal performance.
Eating During a Ride
When it comes to what to eat during a bike ride, the same principles apply as with a pre-ride meal – carbohydrate-rich foods such as granola bars, energy bars, oat cakes and other such snacks are recommended. It’s important to make sure you are consuming enough calories to maintain your energy levels.
In addition to snacks, hydration is essential during a ride. Water and electrolyte drinks are the best options to enable the body to absorb essential minerals which become depleted during exercise. This is generally easier during a multi-day ride as you will have more access to drinks and food during refueling stops.
The best way to ensure optimal performance on the bike is to fuel your body correctly. Eating a pre-ride meal is an important part of this process, as it can provide the additional energy needed to last longer and remain focused during your ride. It’s important to try different snacks and meals to determine which works best for you and keep a log of your food intake for further analysis. Ultimately, the best way to find the ideal pre-ride meal is to experiment and see what works best for you.
