Cycling nutrition: what to eat during a sporty cycling weekend?

A weekend of cycling is an intense adventure that puts the body to the test for several hours and several days in a row. To go the distance, physical preparation alone isn't enough: nutrition plays a key role in your performance, recovery, and enjoyment.

So, what should you eat before, during and after your rides to fully enjoy an organized cycling weekend ? Here are our nutritional tips.

1. Prepare your body well before departure

Nutrition begins well before you get on the bike.

1. In the days leading up to the event : favour balanced meals, rich in complex carbohydrates (wholemeal pasta, rice, quinoa, sweet potatoes) to store energy in the form of glycogen.

2. Avoid excesses : no need to overload yourself the day before, stick to reasonable portions.

3. Hydration : Drink water regularly to arrive at the start with a well-hydrated body.

A good start begins on the plate!

2. The cyclist's breakfast

Before a ride, a breakfast suitable for cycling is essential:

1. Slow-release carbohydrates : oatmeal, wholemeal bread, muesli.

2. Light proteins : yogurt, cottage cheese, eggs.

3. Fresh fruits : banana, apple, red berries for vitamins.

4. Hydration : tea, light coffee, water.

Avoid foods that are too fatty or difficult to digest, which could weigh down the stomach during exercise.

3. What should I eat during a bike ride?

During a weekend of sporty cycling , your rides are long and consume a lot of energy. The goal is to maintain a steady energy intake.

1. Every 30 to 45 minutes , consume a small portion of fast carbohydrates (cereal bars, dried fruit, fruit paste, banana).

2. Energy drinks or electrolytes to compensate for mineral losses (sodium, potassium, magnesium).

3. Savory snacks (small sandwiches, crackers, cheese) to add variety and avoid getting sick of sweets.

👉 Tip: alternate sweet and savory to keep the pleasure and avoid digestive fatigue.

4. Recovery after exertion

The recovery phase is just as important as the effort itself. In the 30 minutes following a workout, focus on:

1. Fast carbohydrates to replenish reserves (fruits, fruit juices, compote).

2. Proteins to repair muscle fibers (protein shake, yogurt, legumes).

3. Abundant hydration to compensate for water and mineral losses.

The evening meal should be complete: starches, lean proteins (chicken, fish, tofu), vegetables and good fats (olive oil, avocado, nuts).

5. Managing two consecutive days of cycling

A cycling weekend involves several rides close together. The key is to optimize recovery between the two days:

1. Eat meals rich in carbohydrates and protein after the first day.

2. Stay hydrated, even between meals.

3. Don't neglect sleep: it complements nutrition for optimal recovery.

The success of a sporty cycling weekend depends as much on physical preparation as on nutrition. By adopting a suitable nutritional plan before, during, and after exercise, you optimize your performance, reduce fatigue, and fully enjoy the experience.

👉 Discover the upcoming cycling weekends organized by Les Bornées and put these tips into practice