Get Into Cycling > Taking it further > Basic bike nutrition

Basic bike nutrition

Ernie Buck is a cycling tutor at British Cycling. He's been cycling for over 30 years and now helps people get the most from their bike riding. Here are his tips for thinking about cycling food and nutrition.

Ernie tells both new and experienced riders ‘you and your bike are powered by your breakfast, lunch and dinner!’ 

Great food will fuel your muscles and help you recover from aches and strains. Regular exercise like cycling means you sweat and lose electrolytes and other nutrients which need replacing by eating and drinking well.

What to eat?

Carbohydrates are great if you’re cycling regularly. Our bodies convert carbs to glycogen – energy for muscles. Go for ‘complex carbs’ like rice, porridge and potatoes which release the energy more slowly.

Fats and dairy are not all bad! They too are a source of energy. Go for vegetable, sunflower or olive oil. Try to avoid saturated and hydrogenated fats. Other foods are a great source of good fats – nuts like walnuts, and avocados.

Protein matters. We need to eat small amounts of protein regularly in our cycling diets to keep our muscles in good shape and to repair any tissue damage. Some of the best sources of protein are chicken, fish, pulses, milk and cheese. The humble baked bean is a great source of protein!

When to eat?

• Breakfast: if you’re going out for a ride later it’s great to have a breakfast of cereal, muesli, or porridge with some fruit or toast.
• On a short bike ride: even if you’re only out for an hour take a little snack. A banana is perfect. 
• After your ride: replace the glycogen or energy you have lost. A quick way to do this is by having a sports drink like Gatorade.

Other tips:

Fresh food is fantastic. We all know this but often forget. Eating fresh and not cooked fruit and veg is a great boost to your immune system – and your cycling nutrition.

Drink lots. When you’re riding your bike don’t wait until you feel thirsty. Drink water or a sports drink throughout your ride. Lots of bike riders attach more than one water bottle carrier to their bike.

Enjoy good food. On average you’ll be burning more that 300 calories per hour on a bike ride.

Instead of counting calories.....

Elite athlete Olympic and Team Sky star Bradley Wiggins needs between 4,000 and 8,000 calories a day whilst taking part in the Tour de France!

The calories we need vary from person to person based on our age, gender, and lifestyle.

Instead of counting calories:

• Eat well
• Keep cycling!  Exercise burns calories and is so much more fun than dieting!