What to eat before cycling in the morning

Here’s how to fuel those early morning rides.

If you currently don’t eat before cycling in the morning, you might be leaving some performance in the tank. 

It can also leave you feeling fatigued, low energy, and may even negatively impact your recovery if you’re riding long or at a high intensity.

So, what should you eat before riding, and how many minutes before setting off should you eat it? This article explains everything you need to know.

What you will learn:

• Whether you should eat before riding in the morning

• What to eat, depending on how much time you have available and what type of ride you’re doing

• Fasted cycling and foods to avoid 

What should I eat for breakfast before cycling?

What you should eat for breakfast before cycling depends on how long you have and the intensity/duration of your ride.

For example, if you are doing a very easy zone 2 ride for less than 45 minutes, you could do this fasted and see a minimal performance decline.

On the other hand, if your morning ride is a hard interval session or a long ride upwards of 2 to 3 hours, you should definitely get some carbs in your system to stock up your glycogen stores so you have enough energy to fuel your ride (this will include eating while riding too). 

Example breakfast ideas include:

• Banana and 200ml of a sports drink (approx 39g of carbs)

• White bagel with jam, fruit juice, and 150g low-fat Greek yoghurt (approx 80g of carbs)

• 3 to 4 medium pancakes with honey, 1 banana, 200g low-fat Greek yoghurt, fruit juice (approx 144g of carbs)

What to eat before riding (depends on time & intensity)

How long you have before cycling will determine what you should eat.

However, Jena Brown, RD, CSSD, a sports dietitian for endurance athletes and owner of Victorem Performance Nutrition in Brenham, Texas, has provided us with a few guidelines.

Brown adds, "The recommendations for carbohydrate timing before exercise are more established than those for protein and fat, but ultimately, it comes down to individual tolerance for all three.

In my practice, athletes can typically tolerate more before a ride than a run because there is less stomach jostling during a ride. If you are not used to fueling before a ride, I recommend starting with smaller amounts and gradually increasing the volume as your gut tolerance adapts."

Continue reading for a breakdown of each interval before cycling.

30 minutes before riding 

If you have 30 minutes or less before riding, try to get 15 to 30 g of carbohydrates with minimal fat and protein because these slow down digestion.

Example options include a granola bar and fresh fruit or a banana. 

1 hour before riding  

Waking up a little earlier before a morning ride gives you a more balanced pre-ride breakfast.

Aim for 0.5 g of carbs per pound of bodyweight.

If you’re a 150 lb athlete, that’s 80 g of carbs.

You can also have more protein: up to 10 to 15 g and 10 g or less of fat.

This is because you have more time for proper digestion.

If you are on the go or want a fast-to-digest and easy-on-the-gut source of carbs, consider an energy bar like BAR50, which contains 50 g of carbs.

2-3 hours before riding 

If you have anywhere from 2 to 3 hours before cycling to eat, you should eat 0.9 to 1.4 g of carbs per pound of body weight.

Using my 160lbs example, that’s between 144 to 224 g of carbs.

You can also have 20 to 25 g of protein and 20 g or less of fat.

The night before

Even if you plan to have breakfast before cycling in the morning, it can help to eat more carbs the night before.

You don’t need to overdo it — it’s not like carb loading before a race.

But adding a few more servings of potatoes, rice, or pasta will help replenish your glycogen stores. This is even more important if you went riding or worked out earlier the same day.

Is it better to cycle on an empty stomach?

Whether or not you want to cycle on an empty stomach is down to personal preference.

Some cyclists claim that fasted cycling helps them burn more fat and improves their endurance.

However, if you’re riding longer than 75 minutes, it’s a good idea to eat before cycling.

Otherwise, it’s a little like setting off on a car journey without filling your car up with petrol. 

Carbohydrates are a cyclist's best friend. They give you energy, especially for those longer rides.

If you’re not much of a morning person or prefer to roll out of bed and into your cleats, make sure to eat more carbs the night before. And ideally, get a small amount of carbs in while getting ready to ride.

What to drink before your ride

There’s a very good chance you are going to wake up dehydrated.

Why?

Because there’s anywhere from 6 to 9 hours of sleep where you have not been drinking enough fluid.

If you have the time, drink 300 to 500 mL of water 30 to 60 minutes before riding.

Check the colour of your urine to determine how hydrated you are.

If your urine is dark, you need to drink more.

If it’s light yellow or clear, you’re hydrated.

It’s a good idea to drink water while riding, too.

And if it’s a hot or humid day or you have a long ride ahead of you, consider adding electrolytes like SLT07.

You may also have a cup of coffee in the morning if needed. This can also help with bowel movements.

If you’re sensitive to caffeine, I would avoid caffeine in the morning before riding. Otherwise, you may find yourself having to stop and use the bathroom often.

What not to eat before cycling?

There are also certain things to avoid before cycling.

For example, you want to avoid foods which are high in fibre, like bran cereals, or foods labelled “high in fibre,” whole grain bread or bagels, or steel-cut oats.

Eating too much fibre and protein too soon before riding may cause gastrointestinal upset and a last-minute trip to the bathroom. It also diverts blood away from the muscles to aid with digestion rather than performance.

Also, avoid eating anything unfamiliar before a ride (including the evening before if possible).

And finally, don’t try to eat too much food too close to riding. It will be uncomfortable because you will likely encounter stomach upset and bloating.

Key takeaways:

• The longer you have before cycling in the morning, the more of a balanced meal you can have

• Prioritise carbohydrates to give your body energy to fuel your performance

• If you have 15 to 30 minutes before riding, get 15 to 30g of carbs

• For 1 hour before riding, aim for 0.5g per pound of body weight with 10 to 15 g of protein and 10 g or less of fat

• If you have between 2 to 3 hours, get 0.9 to 1.4g of carbs per pound of bodyweight 

• Add more carbohydrates to your evening meal to increase glycogen stores in the muscles

• Drink 300 to 500 mL of water before riding (add electrolytes if needed)

FAQs

What is the best pre-cycling snack?

The best snack depends on how long you have before your ride. A banana, white toast with jam, a granola bar, rice cakes, or an energy bar like BAR50 are all good options.

How to fuel your body for cycling?

To fuel your body for cycling, prioritise carbohydrates. The longer you have before you ride the more carbs and more of a balanced meal you can eat. When riding longer than 75 minutes, eat 30 to 60g of carbs minimum per hour to fuel your body.

Should I eat before a short ride?

Whether you should eat before a short ride is down to personal preference. If your ride is very easy and less than 45 minutes, you could skip pre-ride nutrition. But for maximum performance, consider eating 30 minutes to 3 hours before riding.

Should I drink coffee before cycling?

Coffee before cycling in the morning can be a great way to wake up, use the bathroom, and reduce your perception of fatigue. If you’re sensitive to caffeine though, it’s best to avoid.