Optimal Fueling Strategies for Cyclists: Science-Based Nutrition Guide

Whether you're training for your first century ride or competing at an elite level, nutrition can make or break your cycling performance. As the saying goes, "you can't outride a bad diet." In recent years, sports nutrition science has advanced significantly, offering cyclists clearer guidance on how to fuel for optimal performance.

Understanding the Metabolic Demands of Cycling

To develop an effective fueling strategy, it's essential to understand how your body produces energy during different types of cycling activities.

Energy Systems for Cycling

Cycling relies primarily on two energy pathways:

1. Aerobic metabolism: During steady, sub-threshold efforts (below your FTP or functional threshold power), your body primarily uses aerobic metabolism, which can utilize both carbohydrates and fats for fuel.
2. Anaerobic metabolism: During high-intensity efforts like sprints, climbs, or attacks, your body shifts toward anaerobic metabolism, which relies almost exclusively on carbohydrates for energy.

The Role of Macronutrients

Each macronutrient plays a specific role in cycling performance:

Carbohydrates: Your Primary Performance Fuel

Carbohydrates are the body's preferred energy source during moderate-to-high intensity cycling. Your body stores carbohydrates as glycogen in muscles and the liver, but these stores are limited to approximately 1,500-2,000 calories worth of energy (about 350-500g of carbohydrate).

Recent research from 2025 confirms that carbohydrates remain the dominant fuel source when riding at intensities above 70-75% of VO2max, with their contribution increasing further as intensity rises. When you hit your FTP (around 85% VO2max), you're burning almost exclusively carbohydrates.

Fats: Your Endurance Fuel Reserve

While carbohydrates get most of the attention, fat is also a crucial fuel source for cyclists. The human body stores over 100,000 calories of energy as fat—enough to power multiple days of riding. However, fat metabolism is relatively slow compared to carbohydrate metabolism, making it most useful during lower-intensity efforts.

Training can improve your body's ability to utilize fat as fuel, potentially sparing precious glycogen stores for when you really need them (like climbs or sprints).

Protein: The Recovery and Adaptation Nutrient

Contrary to outdated beliefs, protein requirements for endurance athletes are significantly higher than previously thought. Current research indicates that endurance athletes need 1.7-2.0g of protein per kilogram of body weight daily—and even up to 3.0g/kg during particularly intense training blocks.

Protein supports muscle repair, mitochondrial development, enzyme production, and overall recovery—all crucial elements for cycling performance.

Periodized Nutrition: The Modern Approach to Cycling Fueling

The concept of "periodized nutrition" has revolutionized how elite cyclists approach fueling. Rather than following the same nutrition plan year-round, this approach matches your nutritional strategy to your training phases and the specific demands of individual workouts.

Training Low vs. Training High

Two key concepts in periodized nutrition include:

1. Training Low: Performing selected low-intensity sessions with reduced carbohydrate availability to stimulate mitochondrial biogenesis and fat oxidation adaptations.
2. Training High: Fueling optimally with carbohydrates before and during high-intensity sessions to maximize performance and training quality.

According to sports nutritionist Dr. Marc Fell, "At low intensity, you don't need a lot of carbs. But carbohydrate is a more efficient fuel than fat. For the average cyclist, there is a crossover point where carbohydrate metabolism begins to take over from fat metabolism – at around 70 to 75 per cent of your VO2max."

The periodization approach allows you to strategically stimulate adaptive responses while still performing high-quality training when needed.

Pre-Ride Nutrition: Setting the Foundation

What you eat before cycling directly impacts your performance on the bike.

Daily Fueling for Training

For regular training days, your carbohydrate intake should be tailored to the demands of your planned workout:

• Easy/recovery rides: 3-5g of carbs per kg of body weight daily
• Moderate training (1-2 hours moderate intensity): 5-7g/kg daily
• Hard training (2+ hours including high intensity): 7-10g/kg daily
• Very high volume training: 10-12g/kg daily

Pre-Ride Meal Timing

Timing your pre-ride nutrition is critical:

• 3-4 hours before: Consume a substantial, balanced meal (2-3g carbs/kg)
• 1-2 hours before: Smaller carb-focused meal or snack (1g carbs/kg)
• 30-60 minutes before: Simple carbohydrate snack (0.5g carbs/kg)

Carb-Loading for Events

For events lasting more than 90 minutes, carb-loading can significantly enhance performance by maximizing glycogen stores. Current research suggests:

1. 24-48 hours before: Increase carbohydrate intake to 8-12g/kg body weight while reducing training volume and intensity.
2. The night before: Consume a high-carbohydrate, moderate-protein, low-fiber, and low-fat dinner.
3. Event morning: Eat a carb-rich breakfast 3-4 hours before the start, followed by a small carbohydrate snack 30-60 minutes pre-event.

It's important to note that carb-loading isn't necessary for shorter events or regular training rides. As Dr. Trent Stellingwerff points out, "For every gram of carbohydrate stored in the body, three grams of water are stored with it," which can add unnecessary weight for shorter efforts.

During-Ride Nutrition: Sustaining Performance

Proper fueling during your ride can dramatically improve performance and prevent the dreaded "bonk" or glycogen depletion.

Carbohydrate Intake Guidelines

Research from 2025 has refined our understanding of optimal carbohydrate intake during cycling:

• Rides under 60 minutes: Water is typically sufficient
• 1-2 hour rides: 30-60g carbs per hour
• 2-3 hour rides: 60-70g carbs per hour
• 3+ hour rides: 70-90g carbs per hour (or even up to 120g/hour for elite athletes)

The Multiple Transportable Carbohydrates Revolution

One of the biggest breakthroughs in sports nutrition has been the discovery that combining different types of carbohydrates allows for greater total carbohydrate absorption. This is because different sugars use different intestinal transporters:

• Glucose (or maltodextrin) uses the SGLT1 transporter
• Fructose uses the GLUT5 transporter

By consuming both types of sugars in a ratio of approximately 2:1 (glucose

), cyclists can increase carbohydrate absorption from the traditional 60g/hour up to 90g/hour or even more with training.

Practical During-Ride Fueling Options

Effective fueling sources during rides include:

• Sports drinks: Provide carbohydrates, fluid, and electrolytes simultaneously
• Energy gels: Concentrated carbohydrate sources, typically containing 20-30g carbs per gel
• Energy bars: Solid option with varying carb content (20-40g typical)
• Real food alternatives: Rice cakes, bananas, or homemade energy balls

Gut Training: The Missing Piece

Research from Visma-Lease a Bike team (formerly Jumbo-Visma) reveals that top pros now "train their gut" to tolerate high carbohydrate intake. According to Mathieu Heijboer, Head of Performance at Visma-Lease a Bike, "We start in December, in the first camp, and personally, I would always recommend having at least one session per week where they try to reach more than 100g [of carbohydrates] per hour."

Like any physiological adaptation, the ability to process carbohydrates during exercise can be improved through consistent practice.

Post-Ride Nutrition: Optimizing Recovery

What you consume after riding significantly impacts how quickly you recover and how well you adapt to training.

The Recovery Window

While the concept of a narrow "glycogen window" has been somewhat debunked (it's more like a "garage door of opportunity," according to sports scientist KD Tipton), post-exercise nutrition remains crucial.

Carbohydrate and Protein for Recovery

The latest research suggests:

1. Carbohydrates: Consume 1.0-1.2g/kg body weight within the first hour after exercise to replenish glycogen stores.
2. Protein: Include 20-30g of high-quality protein to stimulate muscle protein synthesis and repair.
3. Fluid and electrolytes: Replace 125-150% of fluid lost through sweat (weigh yourself before and after to determine this).

Recovery Meal Composition

While specific ratios (like the traditional 4:1 carb-to-protein) have been recommended in the past, current thinking focuses more on meeting absolute needs for each macronutrient rather than specific ratios.

A practical post-ride recovery approach includes:

• Immediate post-ride (0-60 minutes): Recovery drink or snack with fast-absorbing carbs and proteins
• 1-2 hours post-ride: Complete meal with carbohydrates, quality protein, and vegetables
• Throughout the day: Continue with balanced meals emphasizing nutrient-dense foods

Special Nutritional Considerations for Cyclists

Low-Carb, High-Fat (LCHF) Approaches

The ketogenic or low-carb, high-fat approach has gained attention in endurance sports. While research shows potential benefits for fat adaptation and body composition, most experts agree this approach is less suitable for high-intensity training and racing.

According to nutritionist Kristen Arnold, "For amateur riders, eating a mix of whole grains, proteins and fats is a better nutrition strategy than trying to maximise glycogen stores at all times."

LCHF approaches may have their place in specific training contexts or for ultra-endurance events but aren't recommended as a year-round strategy for most competitive cyclists.

Fasted Training

Training in a fasted state (typically in the morning before breakfast) can enhance fat oxidation and potentially improve metabolic flexibility. However, this approach should be used selectively for low-intensity sessions and not before key workouts.

Sports nutritionist Marc Fell notes, "It's true that fasted training can increase certain metabolic processes including fat metabolism, but you can also get these adaptations while fuelling well. If you are under-fuelled, you cannot help but reduce the intensity of your training, reducing your power, which in turn reduces the training stimulus."

Hydration Strategies

Proper hydration is inseparable from effective fueling. Research indicates that fluid needs vary widely between individuals, but general guidelines suggest:

• Before riding: Ensure proper hydration with 5-7ml/kg of fluid in the 2-4 hours pre-ride
• During riding: Aim for 400-800ml/hour, adjusted based on conditions and individual sweat rate
• After riding: Replace 125-150% of fluid lost

Electrolyte replacement, particularly sodium, becomes increasingly important for longer rides or in hot conditions.

Putting It All Together: Practical Fueling Strategies

For Training Rides (2-3 hours)

Before:

• Breakfast (3 hours prior): Oatmeal with fruit, nuts, and yogurt
• Pre-ride snack (30 minutes prior): Banana or energy bar

During:

• Carbohydrate intake: 60g/hour via sports drink and/or energy food
• Hydration: 500-750ml/hour (adjust based on temperature)

After:

• Recovery drink: 20-25g protein, 60-80g carbohydrates
• Complete meal within 2 hours: Lean protein, complex carbohydrates, vegetables

For Endurance Events (4+ hours)

Before:

• Carb-loading: 36-48 hours of increased carbohydrate intake
• Pre-event meal: Carbohydrate-rich breakfast 3-4 hours before
• Final snack: Simple carbohydrates 30 minutes before

During:

• Carbohydrate intake: 70-90g/hour using a mix of liquid and solid fuels
• Hydration: 500-1000ml/hour with electrolytes (weather-dependent)
• Pacing nutrition: Divide food/drink into 15-20 minute intervals

After:

• Immediate recovery: 30g protein, 80-100g carbohydrates
• Rehydration: Replace fluid losses plus electrolytes
• Complete meal: Balance of macronutrients with emphasis on quality

Conclusion: An Individualized Approach

While research provides valuable guidelines, the optimal fueling strategy is highly individual. Factors like body size, sweat rate, gut tolerance, and training status all influence your specific nutritional needs.

The most effective approach is to use these evidence-based recommendations as a starting point, then experiment methodically during training to develop your personalized nutrition plan. Document what works and what doesn't, and don't be afraid to adjust as your fitness, goals, and the demands of your riding evolve.

Remember that nutrition is a powerful but often underutilized performance enhancer. As Mathieu Heijboer from Visma-Lease a Bike notes, "Nutrition and performance, it's under the same roof. It's not a completely different working area. Nutrition and training go hand in hand."

By applying these research-backed fueling strategies and adapting them to your individual needs, you'll be well on your way to maximizing your cycling performance potential.

• Hydration Strategies for Endurance Cycling
• Recovery Nutrition for Cyclists
• Sports Nutrition for Cyclists
• Carbohydrate Nutrition for Cycling