What to eat before, during, and after a long bike ride

World Food Day is the perfect opportunity to reflect on the importance of proper nutrition, especially during physical activities like cycling. To maximize your energy and recovery, here are our tips on what to eat before, during, and after a bike ride.

Before

Eating well before a long ride is essential to ensure you have enough energy throughout the journey. It's important to prioritize complex carbohydrates, such as pasta, rice, whole grain bread, or fruits and vegetables. To give your body enough time to digest properly, try to have your meal about 2 to 4 hours before exercising.

If you're in a hurry, opt for a light snack with simple carbohydrates, such as yogurt, a granola bar, and/or a piece of fruit.

In any case, avoid fatty and high-fiber foods before working out, as they can slow down digestion and cause stomach discomfort.

During

For rides lasting more than 75 minutes, it’s recommended to consume carbohydrates during your workout to maintain your energy level. You might consider drinking a sports drink or consuming an energy gel. Light snacks like energy bars or dried fruit are also good options.

After

After exercising, it’s essential to provide your body with the necessary nutrients to promote recovery.

Proteins play a key role in muscle recovery, so be sure to include protein-rich foods such as chicken, fish, or legumes in your diet. Carbohydrates help replenish your energy stores, so foods like fruits, rice, or pasta are ideal. A balanced meal with proteins and complex carbohydrates is therefore recommended.

If you're short on time, consider having a protein drink, like chocolate milk, to kickstart your recovery.

Remember that nutritional needs vary from person to person, so it's important to determine what works best for you. If needed, you can consult a nutritionist for specific questions.

To learn more about how to hydrate before, during, and after a long bike ride, check out our blog post on the topic!