Nutrition on the cycling trip – how much should you eat?
When you are well prepared for your cycling training or cycling tour and your energy stores are topped up, the next question is: how much and how often should you eat on the ride?
The body’s carbohydrate stores are limited and are around 2,000 kcal (equivalent to approx. 500 g of carbohydrate). This is typically only enough for around 1–1.5 hours of intense cycling, which makes it crucial to get energy along the way – especially on longer bike rides and training rides.
At high intensity, you burn approx. 800–1,000 kcal per hour, equivalent to 200–250 g of carbohydrate. However, it is not possible to consume such large amounts without the risk of stomach problems.
Recommended energy intake during cycling
For most cyclists, the optimal intake is: 80–100 g of carbohydrate per hour.
This helps maintain energy levels and prevents “sugar cravings” during longer cycling sessions.
Examples of energy intake per hour
- 3-4 gels and water
- 1 gel, 1 bar, 500 ml water with 50 g. energy
- 1 banana, 2 gels, water
- 1 l water with 80-100 g energy drink
Can you consume more?
Some professional cyclists train their bodies to absorb up to 120–140 g of carbohydrate per hour. This can improve performance and reduce the risk of energy deficiency, but requires gradual adaptation and should be tested during training.
Remember electrolytes
In addition to carbohydrates, it is important to replenish electrolytes (salts) during longer bike rides, as you lose them through sweat. This is crucial for both performance and fluid balance. Also remember that electrolytes (salts) are important – this is described after the After training section.