Sports Nutrition for Cyclists

Basics of Sports Nutrition in Cycling

Cycling is one of the most energy-intensive endurance sports. During a multi-hour ride or race, energy consumption can easily reach 3000-6000 calories. This enormous amount of energy must be covered through a thoughtful nutrition strategy to avoid performance losses.

Sports nutrition for cyclists is based on three pillars: the right composition of macronutrients, optimal timing of food intake, and adequate hydration.

Macronutrients: The Building Blocks of Performance

The three macronutrients carbohydrates, proteins, and fats fulfill different functions in a cyclist's body. The right ratio of these nutrients is crucial for optimal performance.

Carbohydrates - The Main Energy Source

Carbohydrates are the most important energy source for intensive efforts in cycling. The glycogen stores in muscles and liver can store approximately 400-600g of carbohydrates, which is sufficient for about 90-120 minutes of intensive effort.

Recommended carbohydrate intake by training intensity:

• Light training (1-2h): 5-7g per kg body weight per day
• Moderate training (2-3h): 7-10g per kg body weight per day
• Intensive training (>4h): 10-12g per kg body weight per day
• During multi-day races: up to 12-15g per kg body weight per day

Proteins - Muscle Building and Recovery

Proteins are essential for muscle building and recovery after intensive efforts. Cyclists need approximately 1.4-1.8g of protein per kg body weight daily.

Optimal protein sources:

• Lean meat (chicken, turkey)
• Fish (salmon, tuna)
• Eggs and dairy products
• Legumes and tofu
• Protein shakes (especially after intensive sessions)

Fats - Long-term Energy Reserves

Fats play an important role in long, moderate efforts and are essential for the absorption of fat-soluble vitamins. 20-30% of total energy from healthy fat sources is recommended.

Nutrition Strategies for Different Training Phases

Nutrition must be adapted to the respective training phase. During the base phase, fat metabolism can be trained, while in the competition phase, a carbohydrate-rich diet is the focus.

Nutrition Periodization

Build Phase (Winter):

• Moderate carbohydrate proportion (5-7g/kg)
• Increased protein proportion for muscle building
• Training fat metabolism through fasted sessions

Preparation Phase (Spring):

• Increase carbohydrate intake (7-10g/kg)
• Optimization of body composition
• Start of competition simulations

Competition Phase (Summer):

• Maximum carbohydrate intake (10-12g/kg)
• Carb-loading before important races
• Precise timing of nutrient intake

Recovery Phase (Autumn):

• Reduced total calorie intake
• Balanced ratio of all macronutrients
• Focus on quality over quantity

Hydration - The Underestimated Performance Factor

Optimal hydration is crucial for performance. A fluid loss of just 2% of body weight can reduce performance by up to 10%.

Fluid Requirements in Cycling:

• Basic requirement: 30-40ml per kg body weight daily
• Additionally during training: 400-800ml per hour (depending on temperature and intensity)
• At high temperatures: up to 1000ml per hour

Micronutrients - The Invisible Helpers

In addition to macronutrients, micronutrients are essential for optimal performance. Vitamins and minerals play a central role in energy production, recovery, and immune function.

Critical Micronutrients for Cyclists:

• Iron: Oxygen transport, especially important at high training loads
• Vitamin D: Bone health, immune system, muscle strength
• Magnesium: Muscle contraction, energy metabolism
• Calcium: Bone health, muscle contraction
• B-Vitamins: Energy metabolism, nerve function
• Antioxidants (Vitamin C, E): Protection against oxidative stress

Nutrition Before, During, and After the Race

Race nutrition follows special rules to enable maximum performance.

Before the Race

The last large meal should be consumed 3-4 hours before the start. It should be rich in carbohydrates, moderate in protein, and low in fat. Proven options are:

• Pasta with light sauce
• Rice with chicken
• Oatmeal with banana
• White bread with honey or jam

Carb-Loading Strategy:

3 days before an important race, carbohydrate intake should be increased to 10-12g/kg to maximally fill glycogen stores.

During the Race

For efforts over 90 minutes, carbohydrate intake during the ride is essential:

• 60-90g carbohydrates per hour
• Combination of different carbohydrate sources (glucose + fructose) enables higher absorption rate
• Regular intake every 15-20 minutes

After the Race

The first 30 minutes after the end of effort ("anabolic window") are crucial for recovery:

• 1-1.2g carbohydrates per kg body weight
• 0.3-0.4g protein per kg body weight
• Fluid to compensate for losses

Special Nutrition Strategies

Train-Low, Compete-High

This strategy means performing selected training sessions with reduced carbohydrate stores to train fat burning. In competition, you then start with full glycogen stores.

Advantages:

• Improved fat oxidation
• Increased mitochondrial density
• Metabolic flexibility
• Glycogen savings in competition

Disadvantages:

• Increased injury risk
• Possible reduced training intensity
• Higher cortisol levels
• Only suitable for experienced athletes

Ketogenic Diet in Cycling

The ketogenic diet (very low carbohydrates, high fats) is controversially discussed. While it maximizes fat burning, it also reduces the ability for high-intensity efforts.

Avoiding Common Nutrition Mistakes

The 10 Most Common Mistakes:

1. Too few carbohydrates on training days
2. Insufficient hydration before and during effort
3. Too much fat directly before intensive sessions
4. Neglecting recovery nutrition
5. Testing new products for the first time in competition
6. Too large meals shortly before start
7. Caffeine abuse without strategy
8. Missing nutrition periodization
9. Ignoring individual tolerances
10. Too radical diets during training phases

Practical Implementation in Daily Life

Meal Prep for Cyclists:

• Plan 2-3 hours for preparation on Sundays
• Portion carbohydrate sources (rice, pasta, potatoes)
• Pre-cook protein sources (chicken, eggs, fish)
• Cut and store vegetables
• Provide snacks and bars
• Prepare recovery shakes

Integration into Different Life Phases

Nutritional requirements vary depending on life phase and performance goals:

Junior Riders (14-18 years):

• Focus on balanced, varied nutrition
• Sufficient energy for growth and training
• No radical diets
• Nutrition education as foundation

Amateurs and Recreational Riders:

• Pragmatic approaches for working people
• Meal prep as key to success
• Quality over perfection
• Don't forget enjoyment

Professionals:

• Precise macro and micronutrient control
• Permanent monitoring
• Professional nutritional medical care
• Highest discipline required

Scientific Findings and Trends

Sports nutrition science is continuously evolving. Current research focuses:

Latest Findings 2024/2025:

• Personalized nutrition based on genetics
• Gut microbiome optimization for better nutrient absorption
• Time-controlled nutrition (chrononutrition)
• Nitrate supplementation for improved blood circulation
• Ketones as additional energy source

Summary and Action Recommendations

Sports nutrition for cyclists is complex, but the basic principles are clear:

The 5 Golden Rules:

1. Carbohydrates are King - Especially on training days, consume sufficient amounts
2. Timing is Crucial - Correct nutrient timing before, during, and after effort
3. Don't Forget Hydration - Systematic drinking before, during, and after training
4. Quality Over Quantity - Prefer high-quality, unprocessed foods
5. Consider Individuality - Every body reacts differently, find your optimal path

Optimal sports nutrition is, alongside a thoughtful training plan and proper recovery, a decisive success factor in cycling. Those who design their nutrition professionally lay the foundation for long-term performance improvements and health.

Related Topics

• Macronutrients
• Hydration
• Race Nutrition
• Training Basics
• Recovery