Fueling your ride: What to eat before, during, and after a long cycle

3 mins to read

Discover how smart nutrition fuels your cycling performance. Learn what to eat before, during, and after long rides to boost energy, endurance, and recovery.

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Whether you're heading out for a leisurely 50 km weekend ride or preparing for an endurance event, what you eat can have a big impact on how you feel on the bike and how well you recover after. Fueling your body with the right nutrition before, during and after a long ride helps maintain energy, prevent fatigue, support muscle function and optimise recovery. It’s not just about calories - key nutrients like magnesium and vitamin B12 also play a role in supporting endurance, reducing tiredness, and keeping your body moving well. Here’s how to approach cycling nutrition with balance and confidence.

Before your ride: Fuel up, not fill up

A pre-ride meal sets the stage for steady energy and a comfortable start. Ideally, eat 2–3 hours before your ride, focusing on:

Complex carbohydrates for slow-release energy
Moderate protein
Low fat and fibre to avoid digestive upset

Good options include:

Rolled oats with banana and a drizzle of honey
Wholegrain toast with nut butter and berries
Brown rice and eggs with spinach
A smoothie with low-fat yoghurt, oats, and fruit

Hydration matters too, start your ride well-hydrated by sipping water regularly in the hours leading up.

During your ride: Stay fuelled and hydrated

For rides over 90 minutes, your body will need extra fuel. Aim to take in 30–60 grams of carbs per hour through easy-to-digest options like:

Bananas
Energy gels or chews
Dried fruit (e.g. dates, apricots)
Rice cakes or jam sandwiches
Sports drinks with carbs and electrolytes

Sweating also leads to a loss of magnesium, an essential mineral involved in muscle contraction and energy production. A drop in magnesium can contribute to muscle cramps and fatigue. You might want to consider a magnesium supplement if you do experience muscle cramps.

After your ride: Refuel, rehydrate and repair

Recovery nutrition helps replenish energy stores, repair muscles and rehydrate. Aim to eat a balanced meal or snack within 30–60 minutes of finishing your ride, ideally including:

Carbohydrates to restore glycogen
Protein to repair muscles
Electrolytes and fluids to rehydrate

Smart recovery options:

Wholegrain wrap with chicken, hummus and salad
Smoothie with Greek yoghurt, banana and berries
Scrambled eggs on toast with spinach and a glass of milk

This is another great time to focus on magnesium-rich foods, such as leafy greens, seeds, nuts, legumes and wholegrains, to support muscle recovery and reduce post-ride soreness.
For ongoing energy and nervous system support, ensure your diet includes vitamin B12 especially important for active people and those following plant-based diets.

Extra tips for smart cycling nutrition

Practice your plan: Trial your nutrition approach on training rides.
Magnesium matters: Support muscle recovery and help prevent cramps with magnesium-rich foods or speak with a healthcare professional about supplementation if needed.
B12 for energy: Keep your B12 levels in check, especially if you follow a plant-based diet or feel low on energy.

Fuelling your ride isn’t just about getting through the kilometers - it’s about supporting your body to perform, recover and feel good long after you hop off the bike.

References:
Sports Dietitians Australia. Cycling nutrition tips. https://www.sportsdietitians.com.au/
Better Health Channel. Magnesium and health. https://www.betterhealth.vic.gov.au/
Healthdirect Australia. Vitamin B12. https://www.healthdirect.gov.au/
Australian Institute of Sport. Nutrition for recovery. https://www.ais.gov.au/nutrition
Bicycle NSW. Cycling and nutrition. https://bicyclensw.org.au/