Nutrition Tips While Riding Your Mountain Bike
Here are some tips on what to eat and drink while riding your bike.
For most rides when you start out, perhaps up to one hour long, you’ll just need a water bottle. Your body can store more than enough calories to power you for a one hour ride, so there’s no need to carry food for a one hour ride.
But you will want to carry about 16oz of water with you in order to stay hydrated.
Now, if you plan to ride longer than that (maybe you’re training to do a century or charity ride,) you will have to eat and drink during the ride.
For rides 2-5 hours long, what you need to think about is how much to eat and drink per hour. Generally, most cyclists will consume about 16oz of fluid per hour. They will also take in roughly 250 calories per hour, from sports drinks and/or food.
Good food choices for your mountain bike rides:
- Fig Newtons
- PayDay candy bar
- Granola bar
- PB & J sandwich
- Crystal Light mix
Those are all easy to find products at most grocery stores. Of course, there are specialty foods as well – energy bars, energy gels, some energy candies, and of course, many sports drinks.
The only real reason to buy these specialty products is for convenience. Energy bars are not a requirement for bike riding, so don’t feel obligated to spend lots of money on things like Powerbars and GU energy gels.
Just be sure to eat and drink as needed so you don’t run out of energy and feel like crap while you’re out riding.