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

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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.

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🥣 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.

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🥗 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

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💡 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.

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🚫 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

• Renpho Smart Scale
  Lost 17 lbs since buying — motivating and full of great info.
  👉 See the One I Have
• Giro Fixture MIPS II Helmet
  My most important piece of gear — a must-have for every ride.
  👉 Lots of Colors
• Outdoor Cooling Arm Sleeves
  I wear these every ride to protect my skin from cancer.
  👉 Check Price
• Cosmos Cooling Leg Sleeves
  I had cancer cut off my leg — I refuse to have more problems and wear these now.
  👉 See Them
• Przewalski Bib Shorts
  I have multiple pairs — more comfortable and last longer.
  👉 See Them
• Premier Protein Shakes
  I drink one after every ride — low sugar, high protein.
  👉 Amazon Price

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