Snack time! The best cycling nutrition for long rides

Did you know that adequate nutrition greatly influences your performance during cycling and mountain biking? It’s true! That’s why planning your bike tour shouldn’t only involve thinking about your time management, route details and equipment, but also packing the right cycling snacks.

What should I eat before a long bike tour?

What are the best snacks for cycling?

What other nutrition tips are important for cyclists and mountain bikers?

We have all the answers for you!

Before an extended ride, it’s important to replenish your energy reserves, ideally by eating long-chain carbohydrates and food that’s easy to digest. We recommend having a low-fat, sustaining meal two to three hours before the start of your tour. Good to know: A combination of high-quality carbohydrates and proteins will keep your blood sugar levels stable.

Examples of a balanced cycling breakfast:

• (wholegrain) cereals with low-fat yoghurt or reduced-fat milk, berries and nuts
• porridge (oats) with banana or apple
• scrambled eggs with vegetables and a slice of wholemeal bread

Ideas for a nutritious lunch before cycling:

• salmon with vegetables
• potatoes with eggs and spinach
• rice or pasta with low-fat chicken or tofu

Always make sure to drink enough during your ride! Ideally, go for still mineral water or isotonic drinks as the electrolytes contained in them quickly balance the nutrients lost by sweating. On the other hand, smoothies and sweet soft drinks provide fast-acting sugars and a quick energy source.