What to eat before cycling in the morning?

eat before cycling

What to eat before cycling in the morning?

Even before you are cycling to work, you need to make sure that your energy levels are at their peak. You will feel much better when cycling in the morning if you eat a few hours before going for a ride. For this reason, we have created an article on what to eat before cycling in the morning. The list includes different types of breakfast foods and an explanation of why they should be eaten.

What to eat before cycling in the morning?

Breakfast before cycling is important for a number of reasons. Your most basic requirements are to start the day with energy and your physical condition should be at its peak even if you have woken up late in the night after partying. Keep reading The mongoose red mountain bike is easy to ride with all types of shoes.

Protein Powders:

Eating protein foods will help control hunger so that when you eat later on in the evening, it does not cause problems leading to overeating or lack of energy throughout your next part of the day. Eat at least 8oz of beef, chicken, and turkey to start your morning before riding:

Grapes (Red):

Grapes contain high levels of quercetin which is an antioxidant that can help improve mental focus. One way to get it into your diet is by eating red grapes in large amounts throughout the day with a healthy balanced breakfast as they have lower sugar content than white varieties of grapes but still pack a powerful punch. It is interesting to note that there are many studies that show the benefits of eating red grapes (since this fruit contains a high concentration of antioxidant substances and polyphenols).

Chocolate Protein Powder:

Many cyclists have problems with their willpower when it comes to breakfast, but for those who wish for better mental focus before riding, protein powder combined with low-fat Greek yogurt should be great if you stick to 1 scoop mixed into 6oz of yogurt.


Fruits can also help boost your energy levels through their complex carbs and simple sugars, in addition to keeping you satiated for longer compared with other foods such as carbohydrate-rich grains or alcohol-containing deserts, for example. It’s important that you aim for 8g per serving and around 100 calories per one large portion when eating before riding.

Non-Carb (Low Sugar) Breakfast Foods:

The following foods combine proteins and fats together but have a much lower sugar content than the high-carb breakfasts above. By having a choice of 2 or 3 products, you can consume only 15g of carbs during this time yet still feel satisfied and full throughout your morning session.

Lean Beef / Chicken Sausages (as many as desired):

Meat contains very low carbohydrates but is a good source for protein intake, which will feed both muscles cells for energy by providing amino acids such as leucine.

Bacon / Sausages (as many as desired):

These meat products can be consumed in a small portion to satisfy your sweet or savory cravings and still keep your morning ride productive and enjoyable because they contain very low amounts of carbohydrates.

Low Carbohydrate Oats & Beans:

For oatmeal, you could try adding one packet of sugar-free Instant Breakfast instant oats into 600ml boiled water with boiled brown or chunky rice and some salt. You can add 15 grams of carbohydrates per serving:

Sweet Potato / Carrot Oat Bars

These pre-prepared chocolate bars contain around 19g carbs, which is reasonable if they are eaten in small portions at higher caloric levels (for example, medium-sized portions with 5 energy bars). I’ve personally used these before when training over long distances because they will keep you satisfied for longer. However, if you’re not comfortable with this, feel free to eat energy or a mixed carb-protein bar.

Take water:

To keep you hydrated during your ride, some cyclists take carbohydrate gels or drinks, which are glucose and fructose based fluids. These would only be a good idea if prepared by an experienced nutritionist and all athletes should check the glycemic index (GI) of these products in relation to their own individual needs for training so that they can tailor them correctly before consuming them.

Eat Within an Hour After a Hard Ride:

To be on the safe side, it’s a good idea to avoid consuming meals and snacks for at least one or two hours after a hard ride if you’re not actively training.

Long rides, particularly over long distances lasting 2-3+ hours, will commonly create daily energy loss deficits even without any muscular damage occurring along with fat mass depletion.

How much should I eat before a cycle ride?

Nutritional needs change from day to day, season to season, and even hour by hour depending on the intensity of cycling training, so you need to take this into account when preparing for an endurance ride.

If you’re planning a 24-hour race, then it would be advisable, in my opinion (and will be shown later), that cyclists consume high levels of carbohydrate or fats at night before sleeping as they are slower digesting than lower glycemic carbohydrates (foods such as fruits). So, for example, you would need to eat 100 grams of complex carbohydrate or fat at night, whereas this amount will be closer to 50-60g maximum during the day.


Cycling is a great way to exercise, but it can be tough on your body. If you’re planning on cycling in the morning, here are some tips to help you stay healthy and fit. Before starting your workout, make sure that you have eaten breakfast within the last six hours. This will give your body time to absorb the nutrients from the food you’ve eaten and prevent blood sugar levels from dropping too low. Also, don’t forget to drink plenty of water before and during your ride so that you stay hydrated.

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