How much should I eat on a bike ride?

October 22, 2025 •

4 min read

Overeating can cause nausea and discomfort on a long ride, while under-fueling leads to the dreaded 'bonk' or sudden energy crash. This guide explains exactly how much should I eat on a bike ride, with fueling strategies customized for different durations and intensities.

Quick Summary

Fueling for a bike ride depends on its duration and intensity, with carbohydrate intake being the primary concern for rides over 90 minutes. Proactive consumption every 15-20 minutes, including electrolytes, is key to sustained energy and avoiding gastric distress.

Key Points

Duration is Key: Fueling needs change based on ride length. For rides under 75 minutes, your glycogen stores usually suffice; for longer rides, consistent carb intake is essential.
Carbs are Fuel: Your body's primary energy source for cycling is carbohydrates. Aim for 30-60 grams per hour for medium rides and up to 90+ grams for long-endurance events.
Don't Forget Electrolytes: Hydration and electrolyte balance are critical, especially for rides over an hour or in hot weather, to prevent cramping and maintain performance.
Little and Often: Eating and drinking small amounts frequently (every 15-20 minutes) is more effective than large quantities all at once, which can cause gastric distress.
Train Your Gut: Practice your fueling strategy during training rides to find out what foods and timing work best for your stomach on race day.
Mix It Up: Use a combination of energy gels, bars, drinks, and real foods to provide energy and prevent taste fatigue on long rides.
Avoid the Bonk: Start fueling early in your ride, not when you feel hungry, to prevent a sudden energy crash caused by depleted glycogen stores.

Your Fueling Strategy: It's Not One-Size-Fits-All

Your body's nutritional needs change dramatically depending on the length and intensity of your bike ride. For shorter, less intense sessions, your stored energy is often enough. For longer, more demanding rides, consistent intake of carbohydrates and electrolytes is crucial for performance and recovery. The average person can absorb up to 60 grams of carbohydrates per hour, but this can be trained to increase for endurance events. Always practice your fueling strategy during training, not on race day, to find what works best for your body.

The Importance of Carbohydrates and Electrolytes

Your muscles rely on glycogen (stored carbohydrates) for energy, especially during high-intensity efforts. When these stores run low, your body's performance suffers. Simple carbs, found in gels and sports drinks, offer a fast energy boost, while complex carbs in solid foods provide a more sustained release. For rides over 90 minutes, it's essential to consume carbs regularly to keep your energy levels stable. Electrolytes, especially sodium, are equally vital for maintaining fluid balance and preventing muscle cramps, particularly in hot or humid conditions.

Fueling Strategies by Ride Length

What you eat and when you eat it should be tailored to the specific demands of your ride.

Rides under 75 minutes: If you've eaten a balanced meal in the past day, you likely have enough stored glycogen. Focusing on pre-ride hydration is your main priority. A small, easily digestible snack like a banana 30-60 minutes before can be helpful if you feel low on energy.
Rides of 1.5 to 3 hours: Your body's glycogen stores will start to deplete. Aim for 30-60 grams of carbohydrates per hour. This can be achieved through a combination of sports drinks, energy bars, or real food like a small peanut butter and jelly sandwich. Start fueling within the first 45 minutes and continue every 15-20 minutes.
Rides over 3 hours: For long-endurance efforts, increase your carbohydrate intake to 60-90+ grams per hour. Your body can absorb more carbs per hour by combining different types of sugars (e.g., glucose and fructose). During these long rides, alternate between quick-release fuels like gels and more substantial solid foods like rice cakes or potatoes to prevent flavor fatigue and provide sustained energy. It is also crucial to stay on top of your hydration and electrolyte intake.

Hydration: A Crucial Component of Fueling

Hydration is inextricably linked to your fueling strategy. Dehydration can lead to gastric distress, slowing nutrient absorption and ruining your ride. A good rule of thumb is to aim for about 500-750 ml of fluid per hour, adjusted for weather and intensity. For longer or hotter rides, use a sports drink with electrolytes to replace lost salts. A simple homemade electrolyte drink can also be effective.

Comparison Table: On-Ride Fueling Options


Fuel Type	Carbohydrate Source	Digestion Speed	Best For...	Pros	Cons
Energy Gels	Simple Sugars (glucose, fructose)	Fast	High-intensity efforts, races	Quick energy, easy to carry	Can cause GI distress, flavor fatigue
Energy Bars	Complex & Simple Carbs	Moderate to Slow	Long, steady rides	Sustained energy, more satiating	Can be harder to digest during high intensity
Sports Drinks	Simple Sugars, Electrolytes	Fast	All rides over 90 mins	Hydration + carbs, easy to consume	Can be high in sugar, flavor
Whole Foods	Natural Carbs (bananas, dates, rice cakes)	Moderate	Moderate to low-intensity rides	Natural ingredients, easier on stomach	Can be bulky, variable carb count

Training Your Gut and Planning Ahead

Just as you train your legs, you should train your stomach. Practice your race-day nutrition plan during long training rides to see how your body reacts. Use a timer on your cycling computer or watch to remind you to eat and drink every 15-20 minutes, ensuring consistent energy levels. For long-distance events, a mix of energy gels, chews, and solid foods works best to prevent palate fatigue and provide a steady energy source. Always bring more food than you think you need, especially for longer rides where unexpected delays can occur.

Conclusion

Mastering your cycling nutrition is about matching your fuel intake to your body's energy expenditure, ride duration, and intensity. For rides under 75 minutes, you can often rely on pre-ride fueling. For longer, more intense efforts, a consistent intake of carbohydrates (30-90+ grams/hour) and electrolytes is essential. Practice with a variety of easily digestible, portable snacks and fluids during training to develop a personalized strategy. By fueling proactively and consistently, you can avoid the 'bonk,' improve your performance, and enjoy every mile of your ride.

For more expert advice on tailoring your nutrition plan for cycling, consult resources like those from Carmichael Training Systems (CTS), which offer detailed guides on fueling based on workout duration and intensity.

Frequently Asked Questions

For moderate-intensity rides of 1.5 to 3 hours, aim for 30-60 grams of carbohydrates per hour. For long-distance or high-intensity rides lasting over 3 hours, increase intake to 60-90+ grams per hour, using a mix of glucose and fructose for better absorption.

The best option depends on your intensity and personal preference. Energy gels provide a fast, easy-to-digest energy boost ideal for high-intensity efforts. Real foods like bananas or rice cakes offer sustained energy and can be easier on the stomach for longer, lower-intensity rides.

Eat a carbohydrate-rich meal 2-3 hours before a long ride to top off your glycogen stores. Examples include oatmeal with fruit, or pasta. For rides under 90 minutes, a small snack like a banana 30-60 minutes before is sufficient.

Hydration is crucial because even a 1-2% fluid loss can negatively impact performance and cognitive function. Dehydration slows down nutrient absorption and can lead to nausea and muscle cramps.

It's best to consume small amounts frequently, aiming for a sip or a bite every 15-20 minutes. This provides a steady supply of energy and helps prevent gastrointestinal issues.

Under-fueling can lead to a 'bonk' or 'hitting the wall,' which is a sudden and complete depletion of your energy stores. This causes extreme fatigue, and your power output and mental focus will drop significantly.

Good homemade options include rice cakes with honey and nuts, energy balls made with oats, nut butter, and dates, or small peanut butter and jelly sandwiches. These provide a good mix of carbs and fats for sustained energy.