Cycling guides / Nutrition

Cycling nutrition

Under 90 minutes water is enough. Above 90 minutes take 60-90 grams of carbohydrate per hour and 500-750ml of fluid per hour.

Cycling nutrition is simpler than the supplement industry would like you to think. The guides on this page cover what to eat before, during and after rides, with a focus on getting the basics consistently right rather than chasing marginal gains.

All cycling nutrition

Nutrition

Cycling Nutrition and Hydration Guide

For rides under 90 minutes, water is enough. Above 90 minutes, take 60 to 90 grams of carbohydrate per hour and 500 to 750ml of fluid per hour. Caffeine 30 minutes before hard efforts adds measurable performance. Recovery within 30 minutes of finishing is when the next ride starts.

20 min

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