A Guide to Proper Nutrition for Cycling and Homemade Nutrition Drinks

I’ve previously written guides on making homemade cycling nutrition, but got feedback that it would be helpful to have options using things you’re likely to have on hand in most household kitchens. Here we go!

Proper nutrition is essential for optimal performance in cycling. The type and amount of nutrients required depend on the duration and intensity of the ride. This guide provides tailored nutrition recommendations and recipes for homemade nutrition drinks to meet the specific needs of different cycling durations.

Short Rides (Less than 1 hour)

Short rides typically do not require any additional nutrition, as your body stores enough glycogen to fuel your ride. However, it is essential to stay hydrated.

Hydration:

• Drink 500ml of water 1-2 hours before your ride
• Drink an additional 250ml every 20-30 minutes during the ride

Recipe: Hydration Drink Ingredients:

• 500ml water
• 1/8 tsp salt
• 1 tbsp honey
• Juice of 1 lemon

Instructions:

1. Mix all ingredients in a bottle and shake well.
2. Keep refrigerated and consume before or during your ride.

Medium Rides (1-3 hours)

For medium-length rides, you need to replenish carbohydrates and electrolytes to maintain energy levels and prevent dehydration.

Nutrition:

• Consume 30-60 grams of carbohydrates per hour of riding
• Choose easily digestible sources like bananas, energy bars, or gels

Hydration:

• Drink 500ml of water 1-2 hours before your ride
• Drink an additional 500-750ml of electrolyte drink per hour of riding

Recipe: Electrolyte Drink Ingredients:

• 500ml water
• 1/8 tsp salt
• 1/8 tsp potassium chloride (salt substitute)
• 2 tbsp honey or maple syrup
• Juice of 1 lemon and 1 orange

Instructions:

1. Mix all ingredients in a bottle and shake well.
2. Keep refrigerated and consume during your ride.

Long Rides (3+ hours)

Long rides require a more comprehensive nutrition plan to maintain energy, replace electrolytes, and support muscle recovery.

Nutrition:

• Consume 60-90 grams of carbohydrates per hour of riding
• Aim for a mix of simple and complex carbs like bananas, energy bars, dried fruits, and whole grain sandwiches
• Include protein sources like nuts, cheese, or peanut butter to support muscle recovery

Hydration:

• Drink 500ml of water 1-2 hours before your ride
• Drink an additional 750-1000ml of electrolyte drink per hour of riding

Recipe: Long Ride Nutrition Drink Ingredients:

• 500ml water
• 1/8 tsp salt
• 1/8 tsp potassium chloride (salt substitute)
• 4 tbsp honey or maple syrup
• Juice of 1 lemon and 1 orange
• 1 scoop (20-25g) whey or plant-based protein powder

Instructions:

1. Mix all ingredients in a bottle and shake well.
2. Keep refrigerated and consume during your ride.

Conclusion

Proper nutrition is vital for cyclists, regardless of the ride’s duration. By following these tailored recommendations and preparing homemade nutrition drinks, you can ensure your body gets the right nutrients to support your cycling performance and overall health. Remember to adjust your intake based on your personal needs and preferences, as well as the intensity of the ride.