As an avid gravel cyclist, I’ve learned firsthand the importance of dialing in my fueling strategy for long days in the saddle. Whether you’re tackling a century ride or a multi-day bikepacking adventure, what you eat and drink can make or break your experience.
In this post, I’ll share some tips and insights I’ve gained to help you optimize your nutrition and hydration for gravel riding success.
Key Takeaways
- Start your ride properly fueled and hydrated by eating a carb-rich meal the night before and a substantial breakfast the morning of
- During your ride, aim to consume 200-300 calories and 16-24oz of fluid per hour, including electrolytes
- Recover post-ride with a meal or snack containing a 3:1 or 4:1 ratio of carbs to protein within an hour of finishing
- Experiment to find the foods and drinks that work best for your body and adventure style
Pre-Ride Fueling
The night before a big ride, it’s important to fuel your body with the right nutrients to ensure you have enough energy to power through your adventure. I recommend having a meal rich in complex carbohydrates, as they are a great source of sustained energy. By the way, if you don’t have one, check out our buyer’s guide. Here are some examples of foods you can include in your pre-ride dinner:
- Whole Grain Pasta: A classic favorite, whole grain pasta provides a good balance of carbs and fiber. Top it with a tomato-based sauce and some lean protein, like grilled chicken or tofu, for a well-rounded meal.
- Quinoa: This superfood is not only packed with complex carbs but also contains all nine essential amino acids, making it a complete protein. Pair it with roasted vegetables and a drizzle of olive oil for a hearty and nutritious dish.
- Sweet Potatoes: Rich in vitamins, minerals, and fiber, sweet potatoes are an excellent source of complex carbohydrates. Roast them in the oven and serve with a side of steamed broccoli and a piece of grilled fish for a balanced meal.
- Brown Rice: A versatile and healthy option, brown rice can be paired with a variety of proteins and vegetables. Try a stir-fry with brown rice, mixed vegetables, and your choice of protein, seasoned with low-sodium soy sauce and garlic.
- Oats: If you prefer a lighter meal, a bowl of oatmeal made with rolled oats can be a great option. Add some sliced bananas, a handful of nuts, and a drizzle of honey for added flavor and nutrients.
Pair this with some lean protein and healthy fats. Avoid heavy, greasy, or overly spicy foods that could cause GI distress. The morning of, have a substantial breakfast 2-3 hours before you roll out. Some of my go-to pre-ride meals include:
- Oatmeal with fruit, nuts, and a dollop of nut butter
- Whole grain toast with eggs and avocado
- A smoothie made with banana, berries, yogurt, and milk or a plant-based alternative
Sip on water or an electrolyte drink leading up to your ride to ensure you’re starting off well-hydrated. Make sure to bring with you the right gear aswell.
On-the-Bike Nutrition
I aim to take in 200-300 calories and 16-24 oz of fluids per hour during endurance rides. My favorite on-the-bike foods include:
| Food | Benefits |
|---|---|
| Energy bars | Convenient, carb and protein-rich |
| Bananas | Natural sugars, potassium |
| PB&J sandwiches | Satisfying, combo of carbs, protein, fat |
| Pretzels | Salty carbs to replenish electrolytes |
| Dried fruit & nuts | Quick energy and nutrients in whole foods |
I alternate plain water with an electrolyte mix in my bottles to provide the sodium, potassium, magnesium and other minerals lost through sweat. There are many commercial options available, or you can make your own with ingredients like:
- Coconut water
- Fresh citrus juice
- Sea salt
- Raw honey
- This DIY electrolyte mix recipe
Consuming enough calories and electrolytes while riding is critical for sustaining energy levels, preventing bonking, and promoting optimal performance.
Post-Ride Recovery
Within 30-60 minutes of finishing, eat a recovery meal or snack containing both protein and carbohydrates in a 3:1 or 4:1 ratio. Some examples:
- A recovery shake with protein powder, milk, banana, and berries
- Chocolate milk
- Greek yogurt with granola and fruit
- A burrito with rice, beans, veggies, and chicken or tofu
Continue rehydrating with water, electrolyte drinks, or even tart cherry juice, which may help reduce inflammation and muscle soreness. Also, consider your setup; make sure that it’s comfortable.
Frequently asked question (FAQ)
Aim to consume 200-300 calories and 16-24 oz of fluids per hour during endurance gravel rides. This will help sustain your energy levels, prevent bonking, and promote optimal performance.
Some good pre-ride meal ideas include: 1. Oatmeal with fruit, nuts, and nut butter 2. Whole grain toast with eggs and avocado 3. A smoothie made with banana, berries, yogurt, and milk/plant-based milk
Within 30-60 minutes after your ride, eat a recovery meal or snack with carbs and protein in a 3:1 or 4:1 ratio. Some examples: 1. A recovery shake with protein powder, milk, banana, berries 2. Chocolate milk 3. Greek yogurt with granola and fruit 4. A burrito with rice, beans, veggies, and chicken/tofu
Final thoughts
By paying attention to your nutrition and hydration intake before, during, and after your gravel rides, you’ll be able to ride stronger, feel better, and make the most of every mile. I hope these tips help fuel your next gravel cycling adventure! Let me know your favorite ride snacks in the comments.
