The Ultimate Cycling Nutrition Guide: Fuel Smarter, Ride Stronger

The Ultimate Cycling Nutrition Guide: Fuel Smarter, Ride Stronger

Cycling isn’t just about how hard you train — it’s also about how well you fuel. Whether you're clocking weekend rides, climbing hills, or training for a long-distance event, proper nutrition can be the difference between bonking early or finishing strong.

This guide breaks down the essential nutrition strategies before, during, and after your rides — with practical tips and supplement recommendations to keep you powered up and performing at your best.

🚦 Pre-Ride Nutrition: Start Strong

The goal of pre-ride nutrition is to top off your energy stores and ensure you're hydrated and ready.

✅ What to Eat (2–3 Hours Before)

  • Complex carbs: oatmeal, wholegrain bread, bananas, or brown rice
  • Protein: eggs, Greek yogurt, or a scoop of protein powder
  • Fluids: 500–750ml of water with electrolytes

🔋 Supplement Options:

  • SiS GO Electrolyte or SiS Hydro Tablets: Ideal for hydrating with added sodium and potassium.
  • SiS Energy Bars: A convenient carb source that's light on the stomach.
  • Amino Vital BCAA: Supports muscle preservation during endurance rides.
  • Caffeine (optional): Consider a caffeine gel or coffee if tolerated well — it can boost focus and perceived effort.

🚴 During Your Ride: Stay Fueled, Stay Focused

For rides longer than 60 minutes, it's important to replenish energy and electrolytes regularly.

📏 Rule of Thumb:

  • Carbs: 30–60g per hour (up to 90g for elite riders)
  • Fluids: 500–1000ml per hour depending on heat and sweat rate
  • Electrolytes: Especially critical in humid or hot conditions

🔄 Product Picks:

  • SiS GO Isotonic Energy Gels – Easy to digest, no need for water
  • Maurten Gel 100 / Drink Mix 160 – Dual-carb formula for sustained energy
  • GU Roctane Energy Gel (Caffeinated) – Ideal before climbs or intervals
  • LMNT or SiS Hydro+ – For sodium-heavy sweat losses

🧠 Mid-Ride Tip:

Take a gel or carb drink 10–15 minutes before a major effort (e.g. climb, time trial segment) for an energy kick.

🛠️ Post-Ride Recovery: Rebuild & Rehydrate

Recovery starts the moment your ride ends. Prioritize carbs to refill glycogen, protein to rebuild muscles, and electrolytes to rehydrate.

⏱️ When to Refuel:

  • Within 30–60 minutes of finishing your ride

🥗 What to Eat:

  • Carbs: rice, fruits, pasta, potatoes
  • Protein: lean meat, eggs, tofu, or a protein shake
  • Fats: nuts, olive oil, avocado (in moderation)

🧃 Recovery Supplements:

  • SiS REGO Rapid Recovery – Balanced carb + protein formula for muscle repair
  • MuscleUp Creatine Sachets – 4000mg of pure creatine to boost strength and support muscle recovery
  • MyProtein Impact Whey – For convenient and high-quality protein
  • SiS Hydro or LMNT – Replenish electrolytes lost through sweat

📋 Quick Nutrition Checklist

Ride Duration Pre-Ride During Post-Ride
< 1 hour Light snack & water Optional Protein + small carb
1–2 hours Full meal 2–3 hrs prior 30g carbs/hr + fluids Full meal + protein
2+ hours Full meal + electrolytes 60–90g carbs/hr + electrolytes Full recovery meal + hydration

🎯 Final Tips to Fuel Like a Pro

  • Train your gut: Practice your fueling strategy during training rides, not just on race day.
  • Use individual sachets: Products like MuscleUp Creatine and SiS gels are easy to carry and portion accurately.
  • Don’t wait to feel hungry or thirsty: By then, performance may already drop.
  • Customize your plan: What works for others might not work for you — test and tweak as needed.

✅ Ride Smarter, Recover Faster

Nutrition is your invisible gear — and when dialed in, it powers every pedal stroke. Fueling smarter helps you ride harder, recover quicker, and enjoy your time on the bike even more.

Explore science-backed cycling nutrition products from SiS, Maurten, GU Energy, Amino Vital, and MuscleUp to support every phase of your ride.

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