Fueling the Ride: Nutritional Guide for Young Cyclists
I’ll be moving to California in January and will be doing a lot of cooking for myself. I’ll be riding many hours a week so I need to fuel and refuel well and fully. So I was wondering if you could help me come up with some good meal ideas that I can make while I’m out there. I will have access to a grocery store, and I am not picky at all. I like all foods, including vegetables and all healthy foods!
The question above comes from a young athlete who is moving out to California in January to live with an uncle, train, and go to online school.
I first told him to buy the Feed Zone Cookbook by Allen Lim and Biju Thomas as the topic is critical, especially for a young person.
Not only do we need to keep him fueled for his goals of long hours of training, but he needs to eat enough to recover.
Nutrition for cycling has been a slightly controversial topic because of the increased discussion into ketogenic diets (high protein, high fat) for endurance athletes.
However, we’re going to be more traditional with a macro balance of proteins, carbohydrates, and fats, with a tendency for more carbohydrates to fuel his riding.
Understanding the nutritional needs of a young cyclist
As a cyclist, your body is like a high-performance engine.
It needs the right fuel to run efficiently.
Carbohydrates are your main fuel source, so stock up on those.
But don’t forget proteins for muscle repair and fats for long-term energy.
And hydration is absolutely crucial!
Think of water as your body’s oil, keeping everything running smoothly.
The challenge is going to be eating enough to fuel his cycling training.
Think of your plate that is balanced with protein and carbohydrates, with good fats like butter and cheese included.
Plus he’s still young and maturing, so his fueling requirements are already huge!
Breakfast – starting your day strong
Mornings are crucial, especially if you’re heading out for an endurance ride.
A hearty breakfast sets the tone for the day.
- Oatmeal: Mix some oats with sliced bananas, a handful of almonds, and a scoop of protein powder. This combo gives you carbs for immediate energy and protein for muscle support.
- Eggs Toast: Grab some whole grain toast, smash some avocado on it, and top it with poached eggs. Throw in a side of mixed berries for a tasty antioxidant boost.
- Short on time? A peanut butter and banana sandwich is a great grab-and-go option.
Lunch – refueling for the afternoon
Lunch is your chance to refuel.
You need something substantial but not too heavy.
Plus sometimes, my athlete will need to eat while riding
- Quinoa Salad: Toss together some quinoa, grilled chicken, mixed greens, cherry tomatoes, and a simple lemon-olive oil dressing. It’s light yet filling.
- Wraps, burritos, and sandwiches with lean proteins and lots of veggies are great for on-the-go eating. For instance, the Feed Zone has a great recipe for Sweet Potato and Egg Burritos as well as the Allen Lim’s famous Rice Cakes.
Dinner – recovery and preparing for the next day
This is when you recover from the day’s training and prepare your body for the next day.
That means you need lots of carbohydrates for fueling and protein for
- Meal Idea 1: Baked salmon with sweet potato and asparagus.
- Meal Idea 2: Stir-fried tofu with brown rice and a variety of colorful vegetables.
Snacks and hydration: the little things that matter
Snacking is not cheating.
In fact, my athlete will likely need to eat all day at different times to keep up his energy!
Healthy snacks like Greek yogurt, a handful of nuts, or an apple and peanut butter can keep your energy levels steady.
The sandwiches and wraps are always good as well as bowls of good granola, especially if my athlete can make the granola himself. (There’s a good recipe in the Feed Zone.)
And water, don’t forget to drink water – before, during, and after your rides.
The key is to avoid processed food and extra sugar as much as possible.
Soda, candy, boxed foods, and ready-to-eat foods are usually full of empty calories and should be left on the store shelves!
Listen to your body
Everyone is different.
If you feel sluggish or constantly hungry, you might need to up your calorie intake.
On the flip side, feeling overly full or gaining unwanted weight might mean you need to cut back a bit.
Always listen to your body and consult a nutritionist or doctor if you’re unsure.
My athlete is planning longer gravel rides this summer as well as cyclocross in the fall.
So he has to get the nutrition dialed in before that kind of volume and intensity
Wrapping it up (pun fully intended)
My athlete is an experiment of one, so while these are general nutritional guidelines, each person responds differently to different fueling strategies.
Remember, there’s no one-size-fits-all in nutrition.
What works for your cycling buddy might not work for you.
What works for everyone, though, is a healthy, macro-balanced meal, whether you’re riding, doing strength training, or doing yoga.
Experiment with these ideas and find your perfect meal plan.
Let us know your favorite cycling meals in the comments below.
Three things to know about fueling for performance
- Eat a diet balanced with protein, carbohydrates, and good fats.
- Make sure you’re getting enough protein.
- Keep your body fueled throughout the day with small, more frequent meals.
Need more?
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Paul Warloski is a:
- USA Cycling Level 2 Coach
- RRCA Running Coach
- Training Peaks Level 2 Coach
- RYT-200 Yoga Instructor
- Certified Personal Trainer
