Bike Ride Nutrition: What to Eat Before, During and After Long Rides

Bike Ride Nutrition: What to Eat Before, During and After Long Rides

Good fueling can make the difference between cruising through your ride and hitting the dreaded wall. Whether you’re tackling a 50-mile sportive or aiming for your first century, bike ride nutrition is just as important as your training. In this guide, we’ll cover cycling nutrition for long rides, how to fuel for a 100 mile bike ride, what to eat on a 50 mile bike ride, and the best cycling food for long rides and recovery.

Why Bike Ride Nutrition Matters

When you ride beyond 90 minutes, your body begins to run low on stored glycogen. Without proper fueling, fatigue sets in — also known as “bonking.” That’s why food for endurance cycling is essential. A smart nutrition strategy will keep your energy levels stable, your legs turning, and your recovery faster.

Pre-Ride Fueling: Setting Up for Success

HIGH5 ZERO Electrolyte Tablet - Hydration Tablets Enhanced with Vitamin C - 0 Calories & Sugar Free - Boost Hydration, Performance & Wellness - Berry, 20 Tablets

£3.79

LMNT Electrolyte Drink Mix | Hydration Powder | Keto & Paleo | No Sugar, No Artificial Ingredients | Variety Pack | 12 Stick Packs

£30.00

Before you roll out, give your body a reliable source of energy:

• 2–3 hours before: Aim for 1–4g of carbohydrate per kg of body weight. For a 70kg rider, that’s 70–280g of carbs. Oats, rice, pasta, or a bagel with honey are simple options.

• 30–60 minutes before: Top up with a small snack such as a banana or an energy bar. A caffeine gel can also give a performance boost.

• Hydration: Start your ride well-hydrated. Sip 500ml of water or an electrolyte drink in the hour before riding.

✅ Recommended pre-ride products:

• Science in Sport GO Electrolyte Drink Mix

• High5 Energy Gel with Caffeine

• Nuun Hydration Electrolyte Tablets

During the Ride: Long Bike Ride Nutrition

CLIF Bar ENERGY BAR Mixed Flavour Variety-Pack x 16 bars | Nutritional Bar | Source of Plant Based Protein |16 bars x 68g

£28.75

For rides over 90 minutes, plan your fueling. Here’s a simple rule of thumb:

• Nutrition for a 50 mile bike ride:

  • 30–45g of carbohydrate per hour.

  • 500–750ml fluid per hour with electrolytes.

  • Examples: 1–2 gels, or a bar + hydration tablet per hour.

• 100 mile bike ride nutrition:

  • 60–90g of carbohydrate per hour (mix of glucose + fructose for better absorption).

  • Alternate between gels, chews, and real food (bananas, rice cakes, energy bars).

  • Replace sodium lost in sweat with electrolyte tablets or sports drink.

  • Stick to a steady schedule: eat every 30–40 minutes, drink every 10–15 minutes.

👉 Think of cycling food for long rides as a balance: fast carbs (gels/chews) for climbs and sprints, slower carbs (bars/real food) for steady endurance miles.

✅ Recommended on-bike fueling:

• GU Energy Gels

• Clif Bar Energy Bars

• Honey Stinger Energy Chews

• Skratch Labs Hydration Drink Mix

Post-Ride Recovery: Refuel, Repair, Rehydrate

Optimum Nutrition Gold Standard 100% Whey Muscle Building and Recovery Protein Powder With Naturally Occurring Glutamine and BCAA Amino Acids, Vanilla Ice Cream Flavour, 30 Servings, 900 g

£39.46

Your ride isn’t finished until your body has recovered. Cycling post ride nutrition is about restoring glycogen, repairing muscles, and rehydrating.

• Within 30 minutes: Take in a 3:1 ratio of carbs to protein. For example, 60g carbs + 20g protein.

• Protein: 20–30g of high-quality protein (whey, soy, or vegan blends) supports muscle repair.

• Creatine: Adding 3–5g post-ride can support strength and recovery over time.

• Hydration: Replace lost fluids with water + electrolytes until urine is pale yellow.

✅ Recommended recovery products:

• Optimum Nutrition Gold Standard Whey

• SIS Rego Rapid Recovery Drink

• MyProtein Vegan Recovery Blend

• Creatine Monohydrate Powder

Best Cycling Nutrition Products Compared

Buyer’s Guide: How to Choose the Right Cycling Nutrition

With so many gels, bars, and drinks available, it can be tough to know what’s best for your ride. Here’s a quick guide:

• For short rides (<90 minutes): Water and a light carb snack are usually enough.

• For medium rides (50 miles): Aim for 30–45g carbs per hour via gels, chews, or a mix of sports drinks and bars.

• For long rides (100 miles and up): Target 60–90g carbs per hour with a mix of fast and slow-release energy sources. Alternate between gels for quick energy and real food for sustained fueling.

• For hot weather or heavy sweating: Prioritise electrolytes to prevent cramping.

• For recovery: Focus on protein (20–30g) plus carbs to replenish glycogen. Consider creatine for strength and performance gains over time.

Optimum Nutrition Gold Standard 100% Whey Muscle Building and Recovery Protein Powder With Naturally Occurring Glutamine and BCAA Amino Acids, Vanilla Ice Cream Flavour, 30 Servings, 900 g

£39.46

Final Thoughts

Whether you’re preparing for your first 50-miler or pushing through a full century, long bike ride nutrition is key to performance and recovery. A well-balanced plan of cycling food for long rides, steady fueling on the bike, and smart cycling post ride nutrition will keep your energy levels high and your legs fresh.

Invest in the right nutrition products, practice your strategy, and you’ll avoid the dreaded bonk while riding stronger for longer.