Cycling Nutrition Buyers Guide

Cycling nutrition is about more than just picking the right food before and after your ride; an everyday, well-balanced diet will help you perform your best on the bike.

Keeping Track

If you prefer pen and paper over using a smartphone, then pick up a diary or notepad and jot down a meal plan that has a healthy balance of carbs, proteins, sugars, fats, and salts. You can also calculate the calories they provide to ensure you’re consuming enough compared to what you’re burning while riding.

If you have access to a smartphone, there are loads of food calorie counter apps that will do the hard work of sorting out a cycling nutrition plan for you. MyFitnessPal is one of the most popular food trackers out there. A fitness app will help guide you to eat the right foods and consume the right number of calories for the energy you’re expending, so you’ve always got enough fuel in the tank.

If you’re really serious about improving your cycling performance, you could try using a nutritionist. A nutritionist can create a diet plan perfectly suited to your needs, taking the confusion out of nutrition.

Counting Calories

If you’re a big foodie, then we’ve got some great news for you – if you’re upping the ante on your cycling game by increasing the length, speed, intensity, and regularity of your rides, then you’ll need to increase your calorie intake to ensure your body has enough fuel to keep going.

The type of ride you’re doing makes a difference to how many calories you’re burning. If you’re cycling a short distance to work, or riding around a flat park, you’ll burn fewer calories than someone cycling 30 miles every Saturday morning. You should always take in more calories than you’re burning, and never cycle on an empty stomach, as this could put your health at risk.

According to publications by Harvard Medical School[i], you can burn up to 336 calories every half an hour riding at 12–13.9 mph, depending on your weight.

Pre-Ride Fuel

Before you set out on your bike, you’ll need some good carbohydrates in your system, as carbs are digested and converted into glycogen, which is then stored to be used for energy. A good breakfast full of oats or porridge and fruit will give you a great head start.

You should leave around 90 minutes between finishing your meal and starting your ride to ensure adequate digestion, or you could risk feeling sick.

If you feel like you need a quick boost before your ride, an additional slow-release energy protein bar is a great option.

Stay Energised as You Cycle

While you’re out on your ride, you might find that you run out of steam before you can rest your legs. In this instance, you need something high in sugar that will provide you with a big burst of energy.

Many people swear by a sugary drink, hot chocolate, or a handful of soft sweets. Alternatively, you could use a gel, powder, bar or chew.

Energy Gels

Super easy to rip open and swallow, flavoured gels are very popular with riders as there’s nothing to chew or mix. As well as sugar, some gels also provide carbohydrates, salt to aid with electrolyte recovery, protein, and sometimes even caffeine for an extra boost.

SIS GO Taster Pack

If you’re just starting out with gels, try a variety pack like the SIS GO Gel Taster Pack. With plenty of flavours to choose from, you can find your favourite. Each gel provides 22 g of carbohydrates to keep you going for longer.

Energy Powders

Powders are dissolved in water first and then drunk. This means you’ll need to take an additional bottle with you, so you may want to fit two bottle cages on your bike—one for plain water and one for your energy drink.

TORQ Energy Drink

A pre-mix powder energy drink like the TORQ Energy Drink is easy to make up on the morning of your ride and delivers up to 30 g of carbohydrates. It has a light, refreshing taste, making it easy to digest while you’re pushing through the pedals.

Energy Bars

Easy to pop in a jacket or jersey pocket, bars make a good snack as you ride, providing instant energy. Cycling energy bars can solve two problems at once, tackling both hunger and dipping sugar and glycogen levels. This makes them popular on endurance rides or with cyclists completing consecutive tough rides.

SIS GO Energy Bar

Some of the best energy bars come from SIS. Designed to provide a quick hit of carbohydrates, they’re great for longer rides. We recommend the SIS Go Mini Energy Bar - 30 Pack, which contains 26 g of carbohydrate and is available in Banana Fudge, Chocolate Fudge and Red Berries.

Energy Chews

One of the easiest energy boosts to take with you, these small, sweet-like chews are packed with fast-acting sugars or carbohydrates that provide an instant kick when you’re flagging. They can be tucked in with your mobile phone in a jersey pocket, ready to grab when needed.

Important Note: Always read the label before you take any cycling supplements. If you are sensitive to caffeine or have an intolerance to carbohydrates, then you could become unwell.

Torq Jellies

The Torq Jellies are a fantastic option; they’re vegan and come in three tasty flavours: berries, lime, and orange. Each sweet is igloo-shaped, making it super easy to remove from the packet while riding – quick and convenient!

Post-Ride Fuel

The food you eat after your ride is just as important as what you eat before. If you need to recover quickly, for example, while training for bike races, this will be very important.

After pushing yourself on the bike, your muscles, cardiovascular system, and even brain will begin to repair. To support this process, you need the right balance of rest and nutrition.

You should eat a good amount of carbohydrates to refuel and protein to support muscle recovery. Try pairing a carbohydrate such as jacket potatoes, yams, pasta, rice, or wholemeal bread with chicken or fish for a balanced meal. If you’re vegan or vegetarian, you can find high levels of protein in quinoa, chickpeas, lentils, soy milk, and nuts.

Torq Recovery Drink

As well as a good meal, you could include cycling recovery supplements in your post-ride routine. The Torq Recovery Drink is a great option and comes in Banana & Mango, Choc Mint, Cookies & Cream, and Strawberry & Cream. The formula uses a 3:1 ratio of carbohydrates and whey protein, which helps you store carbohydrates more effectively.

Hydrate

According to the NHS, the average adult needs at least 6 to 8 cups or glasses of fluid a day, including water, lower-fat milk, and sugar-free drinks such as tea and coffee[ii].

You’ll need to drink water before, during, and after your ride, so make sure you take a couple of water bottles with you. Drink steadily throughout the day—don’t down a litre of water right before you get on the bike, as this can make you heavier, cause more toilet stops, and even make you feel unwell.

Once you’ve finished your ride, rehydrate quickly. You’ll lose water weight even on the gentlest ride, and even in cold weather. An easy way to figure out how much fluid you’ve lost is to weigh yourself before and after your ride. For every 100 g lost in water, you’ll need to drink 100ml on top of your daily recommended 6–8 cups.

Rehydration isn’t just about water; as you sweat, your body loses salt, electrolytes, and minerals such as potassium and calcium. Replacing these is critical for avoiding tiredness, cramps, and stiffness the next day. Consider using rehydration tablets alongside extra water.

SIS GO Hydro Tablets

SIS GO Hydro Tablets can be dissolved in water and contain high levels of sodium to promote electrolyte recovery. There’s a good selection of flavours to choose from, including cola, lemon, and pink grapefruit.

Shop Hydration Tablets

If you’re looking to get the most out of your performance on the bike, then look no further than Halfords’ range of cycling nutrition.

[i] Calories burned in 30 minutes of leisure and routine activities - Harvard Health

[ii] Water, drinks and hydration - NHS