Cycling Nutrition 2025: What to Eat Before Long Rides and How to Fuel Properly
Introduction: Why Nutrition Matters for Cyclists
Proper nutrition is as crucial as structured training when it comes to cycling performance. What you eat before, during, and after rides can improve endurance, prevent fatigue, and maximise recovery.
At Raceline Coaching, we help cyclists in the UK and worldwide understand how to fuel their rides efficiently, with nutrition plans tailored for 2025’s best practices.
What to Eat Before a Long Cycling Ride
1. Timing is Key
Eat 2–3 hours before your ride for full digestion
Aim for a meal rich in carbohydrates, moderate protein, and low fat
2. Meal Ideas
Oats with banana and honey
Whole-grain toast with peanut butter and fruit
Rice or pasta with lean protein (chicken, tofu)
Tip: Avoid high-fat or high-fiber meals immediately before your ride, as these can cause stomach discomfort.
Cycling Nutrition Plan 2025: Fueling During Your Ride
Endurance rides require sustained energy. A proper cycling nutrition plan in 2025 focuses on carbohydrate timing, electrolyte balance, and hydration.
1. Carb Intake Per Hour
Target 30–60 grams of carbohydrates per hour for rides longer than 90 minutes
Use energy gels, chews, bananas, or sports drinks
Adjust based on intensity, body weight, and personal tolerance
2. Hydration
Drink 500–750 ml of water per hour
Include electrolytes for rides longer than 2 hours
Avoid overhydration; sip regularly instead of large amounts at once
3. Protein and Recovery
For rides longer than 2–3 hours, small amounts of protein can aid endurance and recovery
After the ride, focus on a protein + carbohydrate meal to repair muscles and replenish glycogen
Sample Cycling Nutrition Plan 2025
TimeMeal / SnackNotes3 hrs before rideOatmeal + banana + honeyCarb-focused, easy to digest1 hr before rideSmall energy bar or bananaOptional top-upEvery 30–45 min during rideEnergy gel, chews, or sports drinkMaintain carb intake 30–60g/hrAfter rideProtein smoothie + fruitRecovery and glycogen replenishment
Tip: Adjust portion sizes based on body weight, ride intensity, and duration.
Common Nutrition Mistakes Cyclists Make
Eating too close to the ride
Skipping carbohydrate loading before long rides
Ignoring hydration needs
Relying solely on solid foods or gels
Solution: A structured nutrition plan ensures your energy lasts throughout the ride and supports recovery.
Why Raceline Coaching Can Improve Your Cycling Nutrition
Nutrition is personal. At Raceline Coaching, we:
Assess your body, goals, and ride schedule
Provide tailored pre-ride, during-ride, and post-ride nutrition plans
Integrate nutrition with structured training for maximum performance
Tip: A well-fueled cyclist performs better, recovers faster, and avoids hitting the dreaded “bonk.”
Final Thoughts
Cycling nutrition in 2025 is all about strategic carbohydrate intake, proper hydration, and personalised plans. By eating correctly before long rides, fuelling during the ride, and recovering properly, you can ride farther, stronger, and faster.
CTA: Want a personalised cycling nutrition plan? Contact Raceline Coaching today and optimise your performance with expert guidance.
FAQ Section
Q1: What should I eat before a long cycling ride?
A: Eat a meal rich in carbohydrates, moderate protein, and low fat 2–3 hours before your ride, such as oats, bananas, or whole-grain toast.
Q2: How much carbohydrate should I eat per hour of cycling?
A: Aim for 30–60 grams of carbohydrates per hour for rides over 90 minutes, adjusting based on intensity, duration, and body weight.
Q3: How do I plan my cycling nutrition for 2025?
A: Focus on pre-ride meals, during-ride carb intake and hydration, and post-ride protein + carb recovery meals, tailored to your personal schedule and goals.
Q4: Can nutrition improve cycling performance?
A: Yes. Proper fueling enhances endurance, delays fatigue, improves recovery, and supports higher power outputs during long rides.