Nutritional Strategies for Cycling: Evidence-Based Guidelines

Nutrition is a critical pillar of endurance performance, yet many cyclists neglect structured fueling strategies. An optimal approach to nutrition enhances energy availability, reduces fatigue, improves recovery, and supports immune function.

Daily Macronutrient Requirements

Cyclists require tailored macronutrient strategies to support training adaptations and performance. According to Thomas et al. (2016), endurance athletes should consume:

Carbohydrates: 6–10 g/kg/day, depending on training volume.
Protein: 1.4–2.0 g/kg/day to maintain nitrogen balance and support muscle repair (Phillips & Van Loon, 2011).
Fat: Approximately 20–35% of total energy intake, with an emphasis on unsaturated sources such as olive oil, nuts, and fatty fish.

Pre-Ride Nutrition

Pre-exercise nutrition aims to optimize liver and muscle glycogen stores, maintain euhydration, and prevent gastrointestinal distress during exercise.

Timing and Composition

3-4 hours before: Consume 1-4 g/kg of carbohydrates with moderate protein and low fat/fiber to minimize gastrointestinal issues.
1-2 hours before: If needed, consume 0.5-1 g/kg of easily digestible carbohydrates (e.g., sports drink, banana).
Hydration: Consume 5-7 ml/kg of fluid 2-3 hours before exercise to ensure adequate hydration status.

Carbohydrate Loading

For events lasting >90 minutes, carbohydrate loading can increase glycogen stores by 20-50%, potentially improving endurance performance.

Protocol: Consume 10-12 g/kg/day of carbohydrates for 36-48 hours before the event while tapering training volume.
Practical approach: Focus on easily digestible carbohydrate sources such as rice, pasta, bread, and low-fiber fruits.

During-Ride Nutrition

Nutrition during exercise aims to provide carbohydrates for oxidation, maintain hydration, and minimize gastrointestinal distress.

Carbohydrate Intake Guidelines

Events <45 minutes: Carbohydrate intake typically unnecessary.
Events 45-75 minutes: Small amounts or mouth rinsing with carbohydrate solutions may provide central nervous system benefits.
Events 1-2.5 hours: 30-60 g/hour from single carbohydrate sources (e.g., glucose, maltodextrin).
Events >2.5 hours: Up to 90 g/hour from multiple transportable carbohydrates (e.g., glucose:fructose in 2:1 ratio).

Hydration Strategies

Fluid needs vary based on individual sweat rates, environmental conditions, and exercise intensity.

General guideline: 400-800 ml/hour, adjusted based on individual sweat rate and environmental conditions.
Electrolytes: Include sodium (500-700 mg/L) in fluids during events lasting >1 hour to maintain plasma osmolality and enhance fluid retention.
Monitoring: Assess hydration status through urine color, body weight changes, and thirst sensation.

Post-Ride Recovery Nutrition

Recovery nutrition focuses on replenishing glycogen stores, repairing damaged muscle tissue, and rehydrating.

Carbohydrate and Protein Intake

Timing: Consume carbohydrates and protein within 30-60 minutes post-exercise when glycogen synthesis rates are highest.
Carbohydrates: 1.0-1.2 g/kg/hour for the first 4-6 hours to maximize glycogen resynthesis.
Protein: 0.25-0.3 g/kg (or 20-25 g) of high-quality protein to stimulate muscle protein synthesis.
Practical options: Recovery shakes, chocolate milk, sandwiches with lean protein, or rice bowls with protein and vegetables.

Rehydration

Replace 150% of fluid lost during exercise to account for continued sweat losses and urine production.

Monitoring: Weigh before and after exercise; each 1 kg lost represents approximately 1 L of fluid.
Sodium: Include sodium (500-700 mg/L) in rehydration fluids to enhance retention and restore plasma volume.

Practical Implementation

Translating nutritional guidelines into practical strategies requires individualization and practice.

Training Nutrition Periodization

Align nutrition with training goals and periodization to optimize adaptations and performance.

Base training: Moderate carbohydrate intake (5-7 g/kg/day) with occasional low-carbohydrate sessions to enhance fat oxidation.
High-intensity periods: Increase carbohydrate intake (8-10 g/kg/day) to support higher training loads and intensities.
Taper/competition: Implement carbohydrate loading protocols and focus on easily digestible foods to minimize gastrointestinal issues.

Gastrointestinal Comfort

Gastrointestinal issues affect 30-50% of endurance athletes during competition, potentially compromising performance.

Training the gut: Gradually increase carbohydrate intake during training to improve tolerance during competition.
Food choices: Experiment with different carbohydrate sources, concentrations, and osmolalities to identify individual tolerances.
Timing: Avoid high-fiber, high-fat, and high-protein foods in the 3-4 hours before exercise.

Conclusion

Optimal nutrition for cyclists requires a systematic approach that considers individual needs, training demands, and competition requirements. By implementing evidence-based strategies for daily nutrition, pre-ride fueling, during-ride nutrition, and post-ride recovery, cyclists can enhance performance, reduce fatigue, and improve training adaptations.

Individualization remains paramount, as factors such as body size, training status, environmental conditions, and gastrointestinal tolerance significantly influence nutritional requirements and strategies. Regular experimentation during training is essential to develop effective competition nutrition plans.

References

Thomas, D.T., et al. (2016). "American College of Sports Medicine Joint Position Statement: Nutrition and Athletic Performance." Medicine & Science in Sports & Exercise, 48(3), 543-568.
Phillips, S.M., & Van Loon, L.J. (2011). "Dietary protein for athletes: from requirements to optimum adaptation." Journal of Sports Sciences, 29(sup1), S29-S38.
Burke, L.M., et al. (2011). "Carbohydrates for training and competition." Journal of Sports Sciences, 29(sup1), S17-S27.
Jeukendrup, A.E. (2014). "A step towards personalized sports nutrition: carbohydrate intake during exercise." Sports Medicine, 44(1), 25-33.
Stellingwerff, T., & Cox, G.R. (2014). "Systematic review: Carbohydrate supplementation on exercise performance or capacity of varying durations." Applied Physiology, Nutrition, and Metabolism, 39(9), 998-1011.