Nutrition for Optimal Performance: How many carbs should I eat while cycling?

October 19, 2025 •

4 min read

Elite cyclists competing in the Tour de France can consume up to 120 grams of carbohydrates per hour to meet their immense energy demands. For the rest of us, the question remains: how many carbs should I eat while cycling? The answer depends largely on the duration and intensity of your ride, your individual gut tolerance, and your performance goals.

Quick Summary

Carbohydrate needs for cycling depend on ride duration and intensity. Learn guidelines for fueling before, during, and after a ride to optimize performance, enhance recovery, and prevent energy crashes.

Key Points

Carbohydrate needs depend on ride length and intensity: For rides over 90 minutes, consume 30-90+ grams of carbs per hour, adjusting for intensity and duration.
Combine glucose and fructose for higher absorption: To push past the 60g/hour absorption limit, use products with both glucose and fructose in a 2:1 or 1:0.8 ratio.
Train your gut to tolerate high carb intake: Gradually increase your hourly carb consumption during training to improve digestion and prevent GI distress during races or long events.
Timing is crucial for pre-ride meals: Eat a substantial, carb-rich meal 2-4 hours before a ride, with a smaller, easily-digestible snack closer to the start if needed.
Prioritize post-ride recovery: Replenish glycogen and repair muscles by consuming a carb-and-protein-rich meal (3:1 or 4:1 ratio) within 30-60 minutes after your ride.
Mix your fuel sources: Use a combination of energy gels, chews, bars, and real food to maintain consistent fueling and prevent palate fatigue on long rides.

The Importance of Carbohydrates for Cyclists

Carbohydrates are a cyclist's primary fuel source, especially during high-intensity efforts. Your body stores carbohydrates as glycogen in your muscles and liver, providing readily available energy for your muscles. However, these stores are finite and can be depleted in as little as 90 minutes during intense exercise, leading to fatigue, or 'bonking'. Proper carbohydrate intake, timed correctly, is therefore essential for sustaining performance and maximizing your potential on the bike.

Fueling Before Your Ride

Starting a ride with full glycogen stores is critical for optimal performance. Your pre-ride meal should consist primarily of carbohydrates and be timed to allow for proper digestion.

General pre-ride fueling guidelines:

3-4 Hours Before: A larger meal focusing on complex carbohydrates, with moderate protein and low fat to avoid gastrointestinal (GI) distress. For example, 1.5 to 3 grams of carbs per kilogram of body weight.
1-2 Hours Before: A smaller, easily digestible snack with simple carbohydrates. Aim for 0.5 to 1 gram of carbs per kilogram of body weight.
15-30 Minutes Before: If needed, a small, fast-acting carb source like a gel or a few energy chews for a quick energy boost.

Fueling During the Ride: How Many Carbs Per Hour?

The amount of carbohydrates you need while riding is directly related to the duration and intensity of your effort. It's best to fuel early and often rather than waiting until you feel hungry.

Carb intake by ride duration and intensity:

Short Rides (under 90 minutes): No extra carbohydrates are needed during the ride if you have fueled adequately beforehand. Water is sufficient for hydration.
Medium Rides (1.5-3 hours): Aim for 30-60 grams of carbohydrates per hour. This can be achieved through a combination of sports drinks, energy bars, or gels. The higher end of this range is recommended for more intense efforts.
Long Rides (over 3 hours): Target a higher intake of 60-90 grams of carbohydrates per hour. This is where combining different carbohydrate types (like glucose and fructose) can significantly improve absorption and prevent GI issues.
Ultra-Endurance (over 6 hours): Highly trained athletes can consume upwards of 120 grams of carbohydrates per hour with proper 'gut training'. For these long efforts, supplementing with a small amount of protein (5-10g/hour) can help with muscle breakdown and satiety.

Training Your Gut to Handle More Carbs

Your body's ability to absorb carbohydrates during exercise can be improved over time. The standard absorption rate is around 60 grams per hour, but this can be increased by training your digestive system. By using a combination of glucose and fructose, which are absorbed through different pathways, you can push absorption rates higher without causing stomach distress.

The process of gut training:

Start Gradually: Begin with a manageable 30-40 grams of carbs per hour during training rides.
Increase Intake: Slowly increase the amount of carbohydrates every few weeks, aiming for 60 grams per hour, then 90 grams, and potentially higher for advanced riders.
Experiment with Carb Sources: Use a mix of sports drinks, gels, and solid foods to find what your body tolerates best under different riding conditions. Practice with the same nutrition products you plan to use on race day.

Carbohydrate Sources for On-Bike Fueling

Variety is key to preventing palate fatigue on long rides. You can combine different sources to meet your hourly carbohydrate goals.


Carbohydrate Source	Carb Content (Approximate)	Digestion Speed	Convenience	Best For
Energy Gels	20-30g per gel	Very Fast	High	Bursts of energy, higher intensity
Energy Bars	40-60g per bar	Moderate	Medium	Steady energy, solid food craving
Sports Drink Mix	30-80g per bottle	Fast	High (Hydration + Fuel)	Consistent fueling, high intensity
Dates / Dried Fruit	~20-30g per serving	Moderate	Low	Natural, sustained energy
Bananas	~25g (medium)	Fast	Low	Quick, natural sugar source
Homemade Rice Cakes	Varies widely	Moderate	Low	Long, steady rides

Fueling After the Ride

Post-ride nutrition is vital for recovery and preparing for your next session. Consuming carbohydrates after exercise helps replenish depleted glycogen stores. Combining carbs with protein is even more effective for muscle repair and glycogen synthesis.

Post-ride recovery recommendations:

Replenish Glycogen: Aim for 1-1.2 grams of carbs per kilogram of body weight within the first hour if you have another demanding session within 24 hours.
Combine with Protein: Target a carb-to-protein ratio of 3:1 or 4:1.
Choose Whole Foods: While recovery shakes are convenient, nutrient-dense whole foods are preferable when possible. Consider options like grilled chicken with quinoa, a smoothie, or Greek yogurt with berries.

Conclusion

Understanding how many carbs should I eat while cycling? is a game-changer for boosting your endurance and performance. The right amount varies based on the ride's duration and intensity, with guidelines ranging from 30-60g/hour for medium efforts to 90g or more for long rides. Proper fueling also extends to strategic eating before and after your ride to top off and replenish glycogen stores. By experimenting with different carbohydrate sources and practicing your fueling strategy during training, you can discover what works best for your body and unlock your full cycling potential. A consistent fueling strategy is the key to preventing the 'bonk' and finishing strong on every ride. For more in-depth nutritional guidance, consider visiting reputable sources like TrainerRoad.

Frequently Asked Questions

Bonking is the state of complete exhaustion that occurs when your body's glycogen stores are fully depleted. Consuming carbohydrates regularly during rides longer than 90 minutes is essential to keep glycogen stores topped up, thereby preventing bonking and maintaining energy levels.

For endurance and convenience, a mix of solid foods, gels, chews, and sports drinks is often ideal. Fast-acting gels and drinks are good for higher intensity moments, while solid foods provide more sustained energy and can help with flavor fatigue on longer rides.

Gut training is the process of teaching your digestive system to absorb higher volumes of carbohydrates during exercise. It involves gradually increasing your hourly carb intake during training over several weeks to expand absorption capacity and minimize GI issues during events.

Professional cyclists train their guts to consume very high amounts, sometimes exceeding 100 grams of carbs per hour, by using concentrated products containing optimal glucose-to-fructose ratios. This is achieved through consistent practice in training under race-like conditions.

Consuming smaller amounts of carbohydrates frequently (e.g., every 15-20 minutes) is generally better than taking in a large amount at once. This approach ensures a steady fuel supply, aids digestion, and helps prevent stomach upset.

Fluid needs are highly individual and depend on factors like sweat rate, intensity, and weather. Aim for roughly one bottle (500-750ml) per hour, and replenish electrolytes with sports drinks during longer rides.

After a long ride, a meal with a 3:1 or 4:1 carb-to-protein ratio is ideal for recovery. Examples include chicken with rice and roasted vegetables, Greek yogurt with granola, or a protein and fruit smoothie.