Should You Eat Carbs Before Cycling? Fueling Strategies for Cyclists

November 16, 2025 •

4 min read

Carbohydrates are the primary fuel source for exercise, making the question, "Should you eat carbs before cycling?" a key consideration for cyclists of all levels. Effective carbohydrate intake can significantly enhance performance.

Quick Summary

This article explores the crucial role of carbohydrates in cycling. It examines the timing and types of carbs to consume before a ride, providing advice for different ride intensities and durations. It helps optimize performance through proper nutrition.

Key Points

Carbs are essential for cycling: For rides over 90 minutes, consuming carbohydrates beforehand helps prevent fatigue.
Timing is critical: Eat complex carb meals 2-4 hours before a long ride, and small, simple carbs within 15 minutes of an intense effort.
Match fuel to ride type: A short ride requires less fuel than a high-intensity session or a multi-hour race.
Avoid the pre-ride crash: Do not eat a large meal in the 60-15 minute window before your ride to prevent a blood sugar crash.
Practice your plan: Test your fueling strategy during training.
Limit fat and protein: Too much fat and protein right before a ride can slow digestion and cause discomfort.

The Importance of Carbohydrates for Cyclists

Carbohydrates are stored in the muscles and liver as glycogen, which is the body's primary energy source during physical activity. When you start cycling, your body uses glycogen to fuel your muscles. Depleted glycogen stores can lead to fatigue, often referred to as "bonking". Pre-ride nutrition is focused on maximizing these glycogen stores. However, the ideal amount and type of carbohydrates depend on the length and intensity of your ride.

Tailoring Carb Intake to Ride Type

Different rides require different fueling plans. Short, easy recovery rides have different nutritional needs than long endurance events. Adjusting carbohydrate intake is key to avoiding both gastrointestinal issues from overeating and fatigue from under-eating.

Short Rides (under 90 minutes): For rides shorter than 90 minutes, especially at low intensity, existing glycogen stores are often enough. A balanced meal a few hours before is typically sufficient. If an early morning ride makes a full meal difficult, a small, easily digestible snack like a banana or a small bowl of oats is a good option.
Long or Intense Rides (over 90 minutes): This requires a more strategic approach. Consume a carb-focused meal 2-4 hours before your ride. This allows the body to digest and store the carbs as muscle glycogen. The goal is a steady release of energy, so prioritize complex carbohydrates that are low in fiber to reduce stomach issues.
Pre-Race or Epic Rides: For the most demanding events, some cyclists practice carbohydrate loading in the 24-72 hours leading up to the race. This involves increasing carbohydrate intake while decreasing training volume to maximize glycogen storage. For example, a 70kg athlete might aim for 700g of carbs per day before an event.

Timing Your Carbohydrate Intake

Timing is just as important as the type of carb. Eating too close to your ride can cause sluggishness, while eating too far in advance can lead to depleted reserves. Sports nutritionists have found a crucial "window" to consider.

2-4 Hours Before: Consume a larger, carb-focused meal. Examples include oatmeal with fruit, pasta with a simple sauce, or rice with lean protein. This allows for full digestion and glycogen replenishment without discomfort.
60-15 Minutes Before: Avoid eating in this timeframe if possible, as it can cause a blood sugar spike followed by a crash, which can result in lethargy at the start of your ride.
Less Than 15 Minutes Before: For a quick energy boost, a small, simple sugar source like a gel, a few gummies, or a sports drink can work. Blood sugar will rise as you start, preventing the crash effect.

Training Low vs. Fueling High

Some athletes and coaches suggest "training low" or riding in a carbohydrate-depleted state for certain sessions. This can improve metabolic efficiency and encourage the body to use fat for fuel. However, this is a specialized strategy best suited for experienced athletes and specific training goals, not for everyday riding or high-performance race days. A "fuel high" approach, with plenty of carbohydrates, remains the standard for optimal performance in races or during high-intensity training.

Comparison of Pre-Ride Carb Sources


Carb Source	Type	GI Level	Best For	Notes
Oats/Porridge	Complex	Low	2-4 hours before; Long rides	Slow-release, sustained energy. Add fruit for extra carbs.
White Rice/Pasta	Complex	Low-Medium	2-4 hours before; Long rides	Easy to digest, good carb base. Lower fiber than whole grain options.
Bananas	Simple/Mixed	Medium	< 60 mins before; Shorter rides	Quick energy boost, potassium source. Easy to carry and digest.
Energy Gels/Chews	Simple	High	< 15 mins before; During ride	Rapidly absorbed for a quick energy spike. Easy to consume on the move.
Sports Drink	Simple	High	< 15 mins before; During ride	Quick hydration and carbs. Ideal for pre-ride top-up.
Baked Sweet Potato	Complex	Low	2-4 hours before; Long rides	Rich in nutrients and sustained energy. Avoid roasting for a lower GI.

Fats and Protein Before a Ride

While carbohydrates are the main focus, fat and protein also play a role, but should be managed depending on the timing. Meals 2-4 hours before a ride can include a small amount of lean protein (like eggs or chicken) and healthy fats (like avocado or nuts) to aid satiety without hindering digestion. However, in the hour immediately before a ride, limit fat and protein as they slow digestion, which can cause stomach discomfort.

Conclusion: Optimize Your Cycling Performance

The answer to the question "should you eat carbs before cycling?" is generally yes, with strategy being key. For rides longer than an hour, carbohydrates are essential for performance by maintaining glycogen stores. Match the fueling strategy to the ride's demands. Prioritize easily digestible carbs before a long effort, and test your nutrition plan during training. By planning carbohydrate intake, fatigue can be prevented, energy maintained, and the most can be gained from each ride.

For more in-depth training resources, explore the detailed nutrition guides provided by the coaches at the Road Cycling Academy.

Frequently Asked Questions

A carb-focused, easily digestible meal 2-4 hours before a long ride is best, such as oatmeal with fruit or pasta with a low-fat sauce, to provide sustained energy.

For an intense or long ride, consume 1-4 grams of carbohydrates per kilogram of body weight, 1-4 hours beforehand. For shorter rides, less is needed. (Example: A 70kg rider would aim for 70-280g of carbs).

Cycling on an empty stomach is best for low-intensity, shorter rides. It can improve fat-burning efficiency, but it's not recommended for high-intensity or long efforts, as performance will be compromised.

If you ride early, use a quick-digesting, high-carb snack like a banana or sports drink within 15 minutes of starting. Ensure your dinner the night before was carb-heavy.

Yes, for rides over 90 minutes, it's recommended to consume 30-90 grams of carbohydrates per hour using gels, chews, or bananas.

Stomach issues can result from eating too much fat, protein, or fiber too close to a ride. Simple, lower-fiber carbs in the hour before a ride can help prevent this.

Relying only on high-sugar gels and drinks is not ideal for larger pre-ride meals. They are better suited for immediate boosts. Complex carbs from whole foods are better for sustained energy 2-4 hours beforehand.