Cycling: what to eat and drink during a ride?
What to eat and drink during a bike ride? A complete nutrition and hydration guide to optimize performance, energy, and recovery.
Table of Contents
What to remember
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Eating and drinking well during a bike ride helps maintain energy, avoid cramps and optimize muscle recovery.
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Carbohydrate, electrolyte and protein intake should be adapted to the duration, intensity and weather of the outing.
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Regular hydration and a suitable nutritional plan prevent fatigue, support performance and maintain health.
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Favor solid or liquid foods that are easy to digest, rich in carbohydrates, and good energy drinks.
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Respecting eating and hydration frequencies makes all the difference, in training as well as in competition.
Introduction
On the bike, energy and endurance are the best allies for performance. But without a suitable nutrition and water strategy during exercise, even the fittest legs can quickly fail. Knowing what to eat and drink during a bike ride not only helps you fend off fatigue, but also optimizes each training session and each bike race. Here is the complete guide to transforming cyclists' nutrition into a real lever for progress and enjoyment, on the road as well as in competition.
Why should you eat and drink while cycling?
Cycling, whether it's a fun outing, a demanding training session, or a stage worthy of the Tour de France, requires a long and continuous effort. This sport places intense demands on muscle and liver glycogen reserves, the energy stores that the body quickly uses.
Why eat and hydrate while riding?
Conserve energy: Muscles consume a lot of carbohydrates, their main source of energy, especially at high intensity.
Delay fatigue: The depletion of glycogen stores results in a sudden drop in performance, often called a "hunger crash."
Promote muscle recovery: providing nutrients at the right time limits micro-lesions and accelerates post-exercise regeneration.
Maintain water balance: Perspiration, increased by heat and exertion, leads to a loss of water and electrolytes which can impact performance and health (sweat rate, risk of cramps).
Impulse Nutrition Tip: Plan ahead! A 2% water deficit can significantly reduce your performance, even before you feel thirsty.
Overall, how do you calculate your needs (carbohydrates, electrolytes, etc.)?
Carbohydrates per hour: the key to performance
Outing < 1h30: glycogen reserves are sufficient, especially if breakfast or the previous meal is suitable.
Outing > 1h30: it becomes crucial to consume carbohydrates (carbohydrates) during the effort to avoid failure.
Recommendation: 30 to 60g of carbohydrates/hour (up to 90g for very intense efforts and long-term competitions, to be adapted according to body mass and digestive tolerance).
Electrolytes and Hydration
Take into account the rate of perspiration (strongly influenced by temperature, humidity and intensity).
Objective: 500 to 800ml of liquid/hour, enriched with sodium and minerals to compensate for losses.
Suitable energy drinks offer a double benefit: they provide both carbohydrates and electrolytes.
Proteins and amino acids
What should you drink while cycling?
Hydration is a pillar of performance. Drinking pure water isn't always enough: you also need electrolytes (sodium, potassium, magnesium, etc.) to compensate for perspiration and optimize fluid absorption.
The options to favor
Water + electrolytes: for short outings (< 1 hour), water with electrolyte tablets is enough to maintain water balance.
Impulse Nutrition electrolytes help limit dehydration and prevent cramps thanks to a complete complex of sodium, potassium, magnesium, calcium and zinc.
Energy drinks: For workouts lasting more than 1 hour, choose a sports drink rich in carbohydrates (6 to 8g/100ml) and sodium. High-quality energy drinks provide a gradual energy boost and prevent cramps.
Impulse Nutrition isotonic sports drink combines 3 sources of carbohydrates, Pulsactive® technology, minerals and BCAAs to hydrate, support recovery, digestion and energy.
Impulse Nutrition Tip: Test the drink during training sessions to check digestive tolerance before a bike race.
When to choose recovery drinks?
After exercise, choose a recovery drink combining carbohydrates and proteins in a 3:1 ratio, to quickly replenish muscle glycogen stores and optimize muscle recovery.
What should you eat on a bike ride?
The cyclist's diet during exercise must be digestible, practical and effective to support the effort without disturbing digestion.
Foods to favor according to duration and intensity
| Food type | Examples suitable for cycling | Key contributions |
|---|---|---|
| Solid foods | Energy bars, dried fruit, bananas, pre-prepared oatmeal | Complex carbohydrates and fiber, gradual energy |
| Liquid foods | Energy gels, compotes, carbohydrate-rich drinks | Fast, easy-to-digest carbohydrates |
| Salty foods | Mini sandwiches with ham, steamed potatoes, salty crackers | Sodium, energy, variety of tastes |
To remember:
Energy bars and energy gels are convenient to consume during exercise, at regular intervals.
Dried fruits (apricots, figs, raisins) provide a natural source of energy, rich in carbohydrates and minerals.
For long outings, remember to vary between solid and liquid foods to avoid digestive saturation.
How often should you eat and drink during a ride?
The secret to stable performance lies in consistency.
Hydration: every 10 to 15 minutes
Drink in small sips (150-200ml), even if you don't feel thirsty.
Adapt the quantity to the perspiration rate, climatic conditions and the duration of the effort.
Feeding: every 30 to 45 minutes
Consume solid foods or carbohydrate-rich energy gels every 30 to 45 minutes depending on intensity and tolerance.
The goal: maintain a constant carbohydrate intake to preserve muscle glycogen reserves.
To be avoided absolutely
Takes that are too far apart (risk of fatigue or cramps).
Trying unfamiliar foods while running (risk of digestive problems).
Some examples of nutrition and hydration plans
Short outing (1-1.5 hours) – Moderate intensity
Before: High-carb breakfast (oatmeal, banana, dried fruit)
During: water + electrolytes, an energy bar if needed
After: recovery drink and protein-rich snack
Long ride (2-4 hours) – High intensity or bike race
| Moment | Recommended intake | Examples |
|---|---|---|
| Before | High-carb, low-fat meal | Oatmeal, fresh fruit, wholemeal bread |
| During | 60-90g carbohydrates/hour, 500-800ml liquid/hour | Alternate bars, gels, dried fruits, bananas |
| After | Recovery drink (carbohydrates + proteins) | Eggs, ham, steamed potatoes |
Stage race (Tour de France type)
Increase your food intake every 30 minutes, without waiting until you are hungry.
Focus on solid foods at the beginning of the stage, liquids and energy gels at the end of the course or in case of maximum intensity.
Hydrate continuously, adding sodium to the drink to compensate for loss due to perspiration.
Impulse Nutrition Tip: Choose a varied diet, combining energy bars, dried fruits and high-performance gels, to support your efforts throughout the day.
Conclusion
Eating and drinking well while cycling is the key to turning every kilometer into pleasure and every ride into progress. A well-balanced nutritional strategy—focused on carbohydrates, proteins, electrolytes, and regular hydration—helps ward off fatigue, optimize muscle recovery, and maintain long-term health.
To this end, Impulse Nutrition offers a complete range designed for cyclists:
Sports drinks to maintain carbohydrate levels and delay fatigue,
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Protein bars to support muscle recovery,
Electrolytes to compensate for losses due to perspiration.
Designed with high-quality active ingredients and tested for their effectiveness , these products fit easily into any sports routine, from simple training to the biggest climbs.
Implementing a solid nutritional plan means giving your body the opportunity to perform at every stage, and above all, to fully enjoy the pleasure of sport.
