What To Eat Before Cycling In The Morning: 9 Foods & Restrictions

Cycling without eating can lead to bonking. A lack of food before cycling can increase the risk of bonking, which causes fatigue, dizziness, and difficulty completing the ride. Without food, riding can lead to indigestion and discomfort. An empty stomach can make exercising difficult for those not used to it.

Before cycling in the morning, it is beneficial to eat a balanced meal that includes energy-related carbohydrates, such as oatmeal or a banana, avocado toast, an energy bar, porridge, a smoothie, or almond butter.

In this blog post, we will let you delve into the world of pre-ride foods that get your wheels spinning in top gear, from energy-dense bananas to the protein powerhouse of yogurt and berries.

What To Eat Before Cycling In The Morning: 9 Best Foods

Physical activities like cycling require proper nutrition to optimize performance and endurance. One key aspect of preparing for a successful ride is choosing the right foods to eat before hitting the road.

In this guide, we’ll explore a variety of pre-cycling foods that can help fuel your body and enhance your cycling experience. From energy-boosting bananas to protein-packed yogurt with berries, let’s uncover the top choices for pre-ride fuel.

Bananas: Nature’s Energy Bar

Bananas are a popular choice among cyclists for good reason. Packed with carbohydrates, potassium, and natural sugars, bananas offer fast and easy energy. Consuming a banana before cycling replenishes glycogen stores and sustains energy levels during the ride.

Yogurt with Berries: A Protein-Packed Powerhouse

Combining yogurt with berries creates a nutritious and balanced pre-cycling snack. Protein in yogurt helps muscles repair and recover, while berries offer antioxidants and essential vitamins. This refreshing option is light on the stomach and provides a mix of carbohydrates and protein for sustained energy.

Mediterranean Fruit: A Refreshing and Hydrating Choice

Mediterranean fruits like watermelon, oranges, and grapes are hydrating, nutritious, and packed with minerals. These fruits are great for staying hydrated before a ride, especially in hot weather. Their natural sweetness and high water content make them a refreshing pre-cycling snack.

Protein: Building Blocks for Endurance

A pre-cycling meal that contains lean protein sources such as chicken, tofu, or hard-boiled eggs can support muscle maintenance and repair. Protein during exercise helps prevent muscle breakdown and improves overall strength and endurance. Pairing protein with carbohydrates creates a well-rounded meal for sustained energy.

Avocado Toast: Healthy Fats for Sustained Energy

Avocado toast has gained popularity for being a nutritious and satisfying meal option. Avocados provide a steady release of healthy fats, fiber, and essential nutrients that can provide a steady release of energy during prolonged rides. Pairing avocado with whole-grain toast balances carbohydrates and fats for lasting fuel.

Energy Bar: Convenient On-the-Go Fuel

An energy bar provides quick energy before cycling. Look for bars high in carbohydrates, moderate in protein, and low in added sugars. Choose bars with natural ingredients and avoid those with excessive artificial additives. Energy bars can be a handy option when you’re short on time or need a quick boost before your ride.

Porridge: Warm and Satisfying Fuel

Porridge, made from oats or other whole grains, is a classic pre-cycling meal with a mix of carbohydrates, fiber, and essential nutrients. It is easily customizable with toppings like fruits, nuts, seeds, butter, and honey. Consuming porridge before cycling can help sustain energy levels and keep you feeling full longer.

Smoothie: Nutrient-Dense and Refreshing

Smoothies are a versatile way to pack various nutrients into one convenient drink. Blend ingredients like leafy greens, fruits, yogurt, nut butter, and seeds to create a nutrient-dense, hydrating, pre-cycling smoothie. The liquid form of a smoothie makes it more digestible and can provide a quick burst of energy before your ride.

Almond Butter: Nutty Goodness for Sustained Power

Almond butter is a delicious and nutrient-dense spread that offers an excellent source of healthy fats, protein, and fiber. Spread almond butter on whole-grain toast or pair it with a banana for a well-rounded pre-cycling snack. Combining carbohydrates, protein, and fats in almond butter can help fuel your ride and satisfy you.

Foods to Avoid Before Cycling

A bicycle is a great way to stay in shape, explore the outdoors, and even commute. However, what you eat before hopping on your bike can significantly impact your performance and comfort.

While plenty of recommendations exist on what to eat before cycling, knowing what to avoid is equally important. Choosing the wrong foods can cause discomfort, energy crashes, and poor performance. Here’s a comprehensive guide on avoiding foods before you ride a bike.

High-Fat Foods

A high-fat diet, such as fast food, fried foods, and heavy meats, takes a long time to digest. As a result, you may feel sluggish and uncomfortable during your ride. Additionally, high-fat meals can cause gastrointestinal distress, which is the last thing you want when you’re miles away from home.

• Fried chicken
• Bacon
• Cheeseburgers
• French fries

High-Fiber Foods

Fiber is important for maintaining a healthy diet, but eating high-fiber meals before a ride can cause bloating and gas. The digestion of fiber-rich foods can take longer, leading to gastrointestinal discomfort, which can be particularly problematic during intense physical activity.

• Broccoli
• Cauliflower
• Beans
• High-fiber cereals

Sugary Snacks and Drinks

A sugary snack or drink can cause blood sugar levels to spike quickly, followed by a sharp drop. This can lead to an energy crash during your ride, leaving you tired and weak. Additionally, sugary foods can cause gastrointestinal distress and dehydration.

• Candy bars
• Sugary cereals
• Soda
• Energy drinks

Spicy Foods

Spicy foods can irritate the stomach lining and cause heartburn, indigestion, and even diarrhea. Physical activity can exacerbate these symptoms, making your ride uncomfortable and potentially cutting it short.

• Hot sauce
• Spicy curries
• Jalapeños
• Spicy chips

Fizzy Drinks

Carbonated beverages can cause gas and bloating, making them uncomfortable and distracting during a ride. The carbonation can also lead to burping and a feeling of fullness, which can hinder performance.

• Soda
• Sparkling water
• Beer
• Carbonated energy drinks

Large Meals

Why Avoid Them? Eating an enormous meal before cycling can make you feel sluggish. Digesting an enormous meal takes a lot of energy, which can divert blood flow from your muscles and to your digestive system. This can lead to decreased performance and discomfort.

• Large pasta dishes
• Big breakfasts with multiple courses
• Buffet-style meals

Dairy Products

Some people have difficulty digesting dairy products, which can lead to bloating, gas, and stomach cramps. Lactose intolerance is common, and even those who are not intolerant may find that dairy sits heavily in their stomachs during physical activity.

• Milk
• Cheese
• Ice cream
• Yogurt

High-Protein Foods

While protein is important for muscle repair and recovery, consuming high-protein foods right before a ride can be counterproductive. As proteins take longer to digest than carbohydrates, they cause feelings of fullness and sluggishness.

• Protein shakes
• Large servings of meat
• Protein bars

Conclusion

To sum it up, cycling in the morning requires a perfect balance of carbs, protein, and good fats. While bananas, yogurt with berries, lean proteins, avocado toast, energy bars, porridge, refreshing smoothies, and almond butter can all contribute to a successful ride, it’s also important to consider foods that may hinder your performance.

Before cycling, avoid high-fat foods, high-fiber meals, sugary snacks and drinks, spicy edibles, fizzy drinks, enormous meals, dairy products, and excessive protein. Be mindful of what’s on your plate so you can cycle to a fitter, healthier you.