7 Fundamentals for Fueling On The Bike and Your Everyday Life
Eating a Sweet Potato Pancake Sandwich during a Bikepacking Trip
Regarding the food we eat as cyclists (and humans), the most beneficial approach (and what science recommends) is to eat a diet full of whole foods that are locally sourced, in season, and include a variety of fruits, vegetables, whole grains, legumes, nuts, and seeds.
This way of eating provides more nutrient-dense foods for our bodies. It contains a healthy balance of vitamins, minerals, and phytonutrients (natural compounds found in plants that protect the body from disease) that the body can easily recognize and use as fuel. Whole, real foods are in their natural state, which means their nutrients are easier for the body to absorb and utilize - a key component of enhancing health and promoting a more resilient health system.
There is no one-size-fits-all when it comes to nutrition and fueling. Everybody is different and comes from different backgrounds, ethnicities, regions, and walks of life. With that said, I can give you some baselines and guidance on how to start.
The following are 7 guiding principles to help you form the foundation of good health and nutrition practices. These strategies work well for fueling on the bike and your everyday life.
Start here and make adjustments and tweaks to make a nutrition plan that works for you.
1. Eat. Whole. Foods.
Whole foods can be defined as natural foods that are not heavily processed. This means foods that come in whole form, are unrefined, or contain minimally refined ingredients.
Another way to look at/easily spot whole foods is by looking for items that don’t come with a food label on them (e.g., apples, kale, berries, oats, sweet potato). Real, whole foods are items you can easily recognize at the store or contain ingredients you can actually identify and pronounce.
Eating whole foods provides more nutrient-dense foods for our bodies. It contains a healthy balance of vitamins, minerals, and phytonutrients (natural compounds found in plants that protect the body from disease) that the body can easily recognize and use as fuel. Whole, real foods are in their natural state, which means their nutrients are easier for the body to absorb and utilize - a key component of enhancing health and promoting a more resilient health system. Choosing whole foods also supports a diverse and healthy gut, which is crucial for optimal digestion.
What is the best part about prioritizing real, whole foods? You know exactly what you are putting in your body - no funny business.
2. Eat Mostly Plant-Based Foods
Plant-based foods are simply foods that come from plants. Fruits, vegetables, nuts, seeds, whole grains, and legumes are some of the most nutritious foods on the planet and are what your body needs to fuel, recover, and thrive. Eating plants is not a “diet"; instead, it’s a way of living to help you achieve your life’s goals, small and big. Also, consuming plants can help improve muscle efficiency, reduce inflammation, promote a healthy gut microbiome, enhance digestion, and support environmental sustainability.
There is a good reason your parents told you to eat your fruits and vegetables as a kid. It shouldn’t be any different as an adult today.
3. Eat Enough
The best equipment, training plans, and coaching won’t matter if your fuel tank is empty. Undereating can be detrimental to your training and long-term well-being and is something I don’t wish upon anyone. There are a few ways to know or gauge if you’re eating enough (or not). Please note, it’s always helpful to work with a registered dietitian for professional guidance and feedback.
Calculate your basal metabolic rate (BMR) and then multiply your BMR by your activity level to determine your total daily energy expenditure. Find calculators online to help you with this and use it as a benchmark.
It’s generally recommended that endurance cyclists eat a daily diet containing 60% carbs, 20% fat, and 20% protein. This is NOT a one-size-fits-all! Instead, use it as a benchmark and adjust your nutrition plan according to YOU.
Use a food diary or app to track your food intake ^^ for a few days to gain a sense of awareness of how you are hitting these marks. From there, I recommend following guideline #6.
Signs you are not eating enough:
You’re constantly hungry or thinking about food
Low energy and brain fog
Training plateaus or poor recovery from training
Poor sleep
Getting sick or injured often
Feeling addicted to sugar/carbs
Tips to help you eat enough:
Eat within 1-1.5 hours of waking up. Eat every 3-4 hours after that.
Eat 3 meals a day and 1-2 snacks in between meals to stay satiated and meet calorie needs. Note - this tip looks a little different for everyone.
Snacks between meals should contain a complex carb + protein + optional healthy fat. Pairing these macronutrients together will help you stay full longer, keep you energized, and prevent the unforeseen cupboard snack attack.
Fuel for optimal performance. Read tip #5 for insights on eating enough before, during, and after training.
If you are looking to support your performance on the bike and in life, it's time to start prioritizing eating ENOUGH versus what may be perceived as “normal.”
4. Hydrate
Proper hydration is vital to both our overall well-being and performance. Staying hydrated helps the body break down food, making it easier for the body to absorb nutrients. It also helps lubricate our muscles, tissues, and joints. Lastly, hydrating helps facilitate blood flow to the heart, digestive system, and brain!
Just a 2% dehydration rate results in negative performance effects. Without proper hydration, our bodies simply can’t function properly. Read below on how to hydrate for everyday life and for performance.
Every Day
Aim to drink half of your body weight (lbs) in ounces (oz) of water every day. For example, a 150lb person should drink 75 ounces of water each day. Water can also be consumed through the foods we eat, smoothies, plant-based milk, tea, etc… Find drink and smoothie recipes on page X.
Performance
Anytime you’re sweating, you are losing electrolytes. This means you should drink electrolytes, not just water, whenever you are sweating! Electrolytes are important to your body’s function and performance, and sodium is by far the most important electrolyte.
Aim to drink 16-24 ounces of fluids with electrolytes per every hour of sweaty exercise. This amount can vary based on your size and weather conditions. Another easy way to more precisely determine how much you need to drink is by calculating your sweat rate (you can look up how to do this online).
5. Fuel For Performance
For maximum performance, your food intake should be planned according to the intensity and duration of the ride. Carbs are required and remain supreme for any kind of moderate to high-intensity exercise. Here are some tips to help you fuel your performance on the bike before, during, and after rides.
Before, During, and After Training Fueling Tips
Before rides
Eat a full meal 3-4 hours before a hard training ride or race to give your body enough time to digest. Stick to familiar foods that contain low amounts of fat and fiber.
If you’re eating a snack 60 minutes or less before a workout, eat something that is high carb and low protein/fat.
The closer you get to your workout, the simpler the foods you should eat. Simple = simple carbs (e.g., white rice, fruit juice, bananas, cereal, bagel with honey and peanut butter).
During rides
Workouts less than 90 minutes; there is no need to eat during. However, it’s recommended to have a simple, quick snack 15-30 minutes before the ride to top off your glycogen stores.
Workouts longer than 90 minutes with low-to-moderate intensity: take in 60g of carbs per hour of training, DURING training. That means that during a 2-hour ride, consume 120g of carbs.
Workouts longer than 90 minutes with high intensity: work up to taking in 90g of carbs per hour during training. Key words: work up to. Your gut is adaptable and can be trained, but it takes time.
Aim to replace 40-50% of the calories you burn in an hour with mostly carbs. For any ride over 3 hours, make sure to eat 5-10g of protein per hour to help with hunger prevention.
After rides
During the first 2 hours after a ride, carb replenishment is most rapid at 150%.
If you won't be getting a full meal in right after a ride, snack on carbs and high-quality protein immediately after training. Post-ride snacks or smoothies should contain a 4:1 carb-to-protein ratio.
Your post-ride meal should be eaten within 2 hours of your ride; usually the sooner the better. To build your post-ride meal plate, fill 50% of your plate with carbs, 25% protein, and 25% color (aka fruits + vegetables) with a side of healthy fats (e.g., tahini, homemade sauce, or dressing).
6. Trust Your Body’s Hunger Signals
Instead of focusing on number counting, I encourage you to trust your body’s hunger signals and remind yourself what food is really about: taste and satisfaction. Looking at food labels and tracking your calories can be time-consuming and stressful.
Most of Biked Goods’ recipes do not include calories and macros, except for portable snacks. Why? To keep it short, everyone is different. How 1 person burns calories and uses them for energy varies widely from the next. While I believe there is a time and place to understand and be aware of how calories and macros work for your body and lifestyle, it’s not part of this cookbook’s mission.
So, to start, forget macro ratios, protein grams, and calorie counting. Begin with the fundamentals explained in #1 and # 2: make whole, plant foods a large portion of your diet and build from there.
Trust what your body is asking for and find the best foods to satisfy that craving – be it a sandwich, pizza, salad, cooked veggies, or a cookie - and then ENJOY (#7).
Aim for progress over perfection. Be okay with small compromises. This simplicity and consequential lack of stress around food will be your greatest ally in making lasting changes to your diet and overall health.
7. ENJOY Your Food :)
It might sound silly, but I want you to ENJOY your food! Put away your phone. Give yourself time to eat. Savor each bite. Enjoy the smell of freshly baked bread in your oven. Eat that cookie without guilt or shame. Share the gift of baked goods or meals with others.
I believe JOY is the best MEDICINE and we should never feel ashamed to eat a cookie or slice of cake. Food is meant to be enjoyed, satisfy our taste buds, nourish our bodies, and make us happy.
So whether you’re on the bike or at the dinner table, enjoy the act of baking and cooking for yourself, the opportunity it gives you to slow down, and the pure joy and flavor that it will bring you.
More Fuel From Biked Goods
Bakin’ Biker ‘25 Cookbook
The 2025 edition of Bakin’ Biker is loaded with over 100 simple-to-prepare, energizing, and downright delicious real-food recipes designed for busy cyclists on the go.
