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

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

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.