What to Eat Before and After Cycling (Even If You’re Addicted to Cheetos)

-

This post may contain affiliate links. As an Amazon Associate, I earn from qualifying purchases.

nutritionally sound food that you might eat before cycling

I’ll admit it — I’m not exactly the poster child for clean eating. If Cheetos counted as a complete food group, I’d have Olympic-level nutrition. But even I know that what you eat before and after a ride matters. So I did some digging into what cyclists should be eating — and here’s what I found.

🚴‍♂️ Why Nutrition Matters for Cyclists

Cycling is great exercise, but your body needs the right fuel to perform well, recover faster, and avoid feeling like you got run over by your own bike. What you eat before and after your ride can make a big difference.

🥣 What to Eat Before a Ride

The goal is simple: give your body sustained energy without upsetting your stomach. That means easy-to-digest, carb-focused meals about 2–3 hours before you hop on the bike.

Smart pre-ride meals:

  • Oatmeal with fruit and nuts

  • Greek yogurt with granola and berries

  • Whole-wheat toast with peanut butter and banana

  • Scrambled eggs with avocado toast

  • A fruit smoothie with yogurt and protein powder

Timing tip:
Give yourself at least 2 hours to digest before riding. A full stomach and spinning pedals don’t always mix well.

🥗 What to Eat After a Ride

Once you’re done, it’s time to replenish glycogen (your muscle fuel) and support muscle repair with protein. Try to eat within 30 minutes of finishing to speed up recovery and reduce soreness.

Great post-ride snacks or meals:

  • A banana and peanut butter

  • Yogurt with fruit and granola

  • A turkey or veggie sandwich on whole-wheat bread

  • A hearty salad with grilled chicken or fish

  • A recovery smoothie with protein and fruit

💡 Bonus Tips from a Rider Who Still Likes Chips:

  • Hydrate like it’s your job — before, during, and after your ride.

  • Avoid sugary junk (yeah, I’m talking to myself here). Fast energy is a trap — you’ll crash hard.

  • Stick to real food when you can: fruits, grains, proteins, healthy fats.

  • Listen to your body — hunger means fuel up.

🚫 About That Chip Aisle…

I know, it calls to me too. But if I can just push the cart a little faster past those cheesy temptations and grab a banana instead, I know I’ll feel better on the bike — and probably off of it, too.

🚴 Gear I Personally Use and Recommend

I personally use all of these and swear by them. They’ve helped me stay healthy, ride longer, and recover smarter.

  • Renpho Smart Scale — I use this one and it gives me a tremendous amount of information that has been integral to my weight loss and healthy lifestyle.
    👉 See the One I Have
  • Giro Fixture MIPS II Helmet — I wear mine every ride. It is comfortable and it protects me.
    👉 Lots of Colors Available
  • Outdoor Essentials Cooling Arm Sleeves — I wear these to protect my arms from the damaging sun as I have skin cancer issues.
    👉 Check Out How Low Cost These Are
  • Przewalski Bib Shorts — I have multiple pairs of these. They cost a lot less than the others and last me longer.
    👉 See Them on Amazon
  • Premier Protein Shakes — I drink one after every ride. They are low sugar and packed with protein to give me what I need.
    👉 Amazon is Often Cheaper than the Grocery Store

As an Amazon Associate, I earn from qualifying purchases. Your support helps keep this blog rolling.

Location: Lubbock, TX, USA

Comments

Post a Comment

This site contains affiliate links. As an Amazon Associate, I earn from qualifying purchases. We may receive a small commission if you buy through links on this site — at no extra cost to you.

Subscribe

Popular posts from this blog

Does Cycling Make Sciatica Worse? What Cyclists Need to Know

-
Image
REAL CYCLIST INSIGHT: I’ve logged over 150,000 miles in the saddle. While I’ve never personally suffered from sciatica, I’ve ridden with plenty of cyclists who have — and I’ve paid close attention to what helped them keep going. Here's what I've learned from the road. Sciatica is no joke. The sharp, radiating pain that travels from your lower back down your leg can make everyday activities tough—let alone riding a bike. If you're a cyclist dealing with sciatica, you might be asking yourself: Is cycling helping me or making things worse? Like many things in health and fitness, the answer is: It depends. Cycling can both aggravate and relieve sciatic pain, depending on your riding position, bike setup, and the underlying cause of your symptoms. 🚫 When Cycling Might Make Sciatica Worse Cycling can contribute to sciatic nerve irritation under certain conditions: Prolonged Sitting: Long hours in the saddle—especially with a hard, narrow seat—can put direct pr...
Read more

Boost Your Focus and Mental Clarity with Cycling

-
Image
  Cycling for Focus and Mental Clarity: How Two Wheels Can Clear Your Mind We all know cycling is great for physical health, but did you know it can also sharpen your mind and improve your ability to focus? Whether you’re struggling with concentration, battling anxiety, or just looking for a mental reset, hopping on a bike may be one of the most effective and enjoyable ways to boost your brainpower. 🚴 How Cycling Improves Mental Focus Cycling isn’t just exercise — it’s a cognitive workout. Here’s how: 1. Increases Blood Flow to the Brain When you cycle, your heart rate rises and blood flow improves — especially to your brain. This delivers more oxygen and nutrients, which can enhance memory, focus, and decision-making . 2. Puts You in a Meditative State Cycling forces you to pay attention: to your breathing, your cadence, the road ahead. This state of flow quiets distractions and trains your brain to focus on the present moment. 3. Reduces Stress and Anxiety Riding a b...
Read more

Is 30 Minutes of Cycling a Day Enough to Lose Weight?

-
Image
Last updated August 7, 2025 Is 30 Minutes of Cycling a Day Enough to Lose Weight? I’ve been riding a bike for over 50 years. At times I was riding 30 minutes a day. Other times, I was doing 300. But no matter how many miles I logged, I could never get to a healthy weight and stay there. I blamed my age. I blamed my metabolism. I even blamed my bike. What I didn’t realize — not until much later — was that cycling alone wasn’t the problem. It was what I was doing off the bike that kept holding me back. So, is 30 minutes of cycling a day enough to lose weight? Yes — but only if you pair it with what it took me five decades to figure out . Here’s the truth that finally worked for me at 69 years old, after thousands of miles and a lot of trial and error. How Weight Loss Works At its core, weight loss comes down to burning more calories than you consume. Our bodies use calories for everything—from breathing to digestion to movement. When we eat more calories than we burn, we gain ...
Read more