What you eat and drink within 30 minutes after a ride determines muscle repair, energy replenishment, and your mental state for the next ride. Don’t let your hard work go to waste.
1. General Principles
Golden Range for Carb Intake: 30–60 g/hour. Too much can cause gastrointestinal discomfort.
Hydration vs. Energy: Calculate water and carbohydrate intake separately. The hotter the environment and the higher the intensity, the more water you need to drink.
Mixed Sugars are Better Absorbed: Glucose + fructose or maltodextrin can increase oxidation rates to ≈1.75 g/minute.
2. ≤ 1 Hour | Short Commutes & Training
Hydration: A bottle of plain water or a low-carb electrolyte drink is sufficient.
Backup Energy: Bring a banana just in case.
Post-Workout: Eat a meal containing carbs and protein within 60 minutes to speed up recovery.
3. 1–3 Hours | Weekend Rides & Regular Training
Hydration: Two bottles of electrolyte drinks (0–60 g carbs/bottle, adjust based on weather and taste).
Carb Intake: 30–60 g carbs/hour from energy gels, dried fruit, rice cakes, etc. Take small bites every 15–20 minutes.
Don’t Wait Until You’re Hungry or Thirsty: Set an alarm to remind yourself to take a sip of water or have a snack every 15 minutes.
4. ≥ 3 Hours | Long Distance & Challenge Rides
Carbs & Electrolytes: Continue with 30–60 g carbs/hour and 1 bottle of electrolyte drink per hour.
Food Choices: Prioritize solid foods in the first half (rice balls, PB&J sandwiches, rice cakes); switch to easily digestible gels in the second half.
Alternate Flavors: Alternate between sweet and savory to maintain appetite and stable blood sugar levels.
5. Practical Tips
Fuel by the Numbers: Calculate the total carbs from your drinks and food before you leave to avoid overconsumption.
Carry a Variety: Pack 1–2 different types of snacks in terms of flavor/texture in case you lose your appetite for one.
