{"id":119679,"date":"2026-07-28T10:31:52","date_gmt":"2026-07-28T08:31:52","guid":{"rendered":"https:\/\/www.alpecincycling.com\/nutrition-guide-tips-for-road-cyclists\/"},"modified":"2026-07-29T08:18:02","modified_gmt":"2026-07-29T06:18:02","slug":"nutrition-guide-tips-cyclist","status":"publish","type":"post","link":"https:\/\/www.alpecincycling.com\/en\/training\/nutrition-guide-tips-cyclist\/","title":{"rendered":"Nutrition Guide for cyclists: fueling and hydration"},"content":{"rendered":"\n
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Training isn’t everything. If you want to become more powerful on the bike, you should also eat like an athlete. This means knowing when to eat and drink what and in what quantity \u2013 depending on your own goals.<\/strong><\/p>\n\n\n\n

Optimal timing and the right amount of nutrients before, during, and after tours, training, and races, as well as during off-bike time, often determine whether you reach your set goal. Alpecin Cycling provides tips so that everyone can put together their own sophisticated nutrition strategy. Whether it’s about losing weight, reaching the ideal race weight, training as efficiently as possible, or being more successful in races. <\/p>\n\n\n\n

How does diet affect performance?<\/h2>\n\n\n\n

Nutrition Tip 1: Know exactly what’s inside<\/strong><\/h3>\n\n\n\n

Anyone looking into their nutrition should first know what they are actually eating and drinking. It is therefore important, especially with processed foods: study the ingredients and read what the food and drinks actually consist of. Nutritional information and macronutrients are almost always listed; usually, the sugar content is also specified. <\/p>\n\n\n\n

You should consume 1.2 to 1.7 grams of protein per kilogram of body weight daily \u2013 depending on the athlete’s size \u2013 to support muscle maintenance. For fresh fruit, vegetables, or bulk goods like nuts, checking a nutrition database like fddb.info<\/a> helps. <\/p>\n\n\n\n

Nutrition Tip 2: Pay attention to quantity and quality of carbohydrates<\/strong><\/h3>\n\n\n\n

If you don’t have weight problems, as a hobby cyclist you can consume five to seven grams of carbohydrates per kilogram of body weight daily. Ideally in the form of complex carbohydrates, as these do not cause blood sugar levels to rise as sharply. For health reasons, sugar intake in the diet should be reduced outside of training and competition phases. <\/p>\n\n\n\n

Nutrition Tip 3: Consume protein regularly<\/strong><\/h3>\n\n\n\n

Protein<\/a> is essential for the human organism because it stabilizes the immune system and supports muscle building and regeneration. Unlike carbohydrates and fats, however, the organism cannot store protein because it is constantly being metabolized. Therefore, it should be included in every meal. As a rule of thumb: 20 to 25 grams of protein or 0.3 grams per kilogram of body weight per meal. <\/p>\n\n\n\n

Nutrition Tip 4: Fat makes you fit<\/strong><\/h3>\n\n\n\n

Even though fat has the highest caloric value of all macronutrients at nine kilocalories per gram, you shouldn’t go without it. Fats are essential \u2013 even as a carrier substance for certain vitamins. But here too \u2013 as with everything in nutrition \u2013 the dose makes the poison. As a rule of thumb: 0.6 to 0.8 grams per kilogram of body weight daily. It is crucial \u2013 whether the fats are of plant or animal origin \u2013 that they are high-quality organic foods. <\/p>\n\n\n\n

Nutrition Tip 5: On-the-go fuel<\/strong><\/h3>\n\n\n\n

Cyclists should consume at least 30 grams of carbohydrates per hour when riding tours that last longer than one but no more than four hours. This maintains performance and, at moderate intensity, reduces the risk of bonking. Double the amount \u2013 60 grams per hour \u2013 is appropriate when riding long or intense sessions, such as multi-day tours or interval units. <\/p>\n\n\n\n

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Diet tips for losing weight<\/h2>\n\n\n\n

If you want to lose weight sustainably, you should combine nutrition and road cycling cleverly.<\/p>\n\n\n\n

Nutrition Tip 6: Keep blood sugar levels constant<\/strong><\/h3>\n\n\n\n

Except during sports, a high blood sugar level is “poison” because it torpedoes fat burning. It is therefore sensible to keep blood sugar levels constant on average in everyday life. This can be achieved through a targeted selection of food and drinks. <\/p>\n\n\n\n

These should not contain too many quickly available and simple carbohydrates like sugar or starch. Instead, eat protein-rich foods<\/a> high in fiber, such as vegetables with chicken. This slows down digestion and has the effect of carbohydrates entering the blood more slowly. <\/p>\n\n\n\n

Nutrition Tip 7: Achieve a negative energy balance<\/strong><\/h3>\n\n\n\n

If you manage to cut out 7,000 to 7,500 kilocalories, you will be rewarded with a loss of one kilo of body weight. This can be achieved on the one hand by reducing total calorie intake, but on the other hand also by increased energy expenditure, such as through sporting activities. A combination of both is ideal. However, a person should not consume fewer than 1,200 calories per day, as this can otherwise lead to an undersupply of micronutrients. <\/p>\n\n\n\n

Nutrition Tip 8: Develop an individual strategy<\/strong><\/h3>\n\n\n\n

Everyone should try out for themselves what helps them lose weight permanently. In any case, it is better to fundamentally change your diet than to go on diets. The initial success of many diets results from euphoria and water loss. Once everyday life returns, it can certainly happen that the organism has adjusted to the “malnutrition” \u2013 and no more pounds are dropped. <\/p>\n\n\n\n

Nutrition Tip 9: Plan meals<\/strong><\/h3>\n\n\n\n

Many people just “snack” in passing: a chocolate bar or a roll here, a banana there. No wonder you quickly lose track of what and, above all, how much you’ve eaten. Those who rely on classic meals, on the other hand, have more control; especially those who think ahead about what goes on the plate. Ideal: plan one day in advance. <\/p>\n\n\n\n

Nutrition Tip 10: Don’t fast rigorously<\/strong><\/h3>\n\n\n\n

Eating nothing is also no solution, because the organism punishes the faster later with the yo-yo effect. The reason: the “intelligence” of human metabolism. It slows down metabolic pathways when energy intake is scarce because it doesn’t want to lose weight. If there is then more to eat again, the body is flooded with energy so that it is stored in the fat reserves. <\/p>\n\n\n\n

Nutrition Tip 11: Develop an emergency plan<\/strong><\/h3>\n\n\n\n

If hunger does catch you by surprise \u2013 be it in the late afternoon or during a stressful phase \u2013 it’s good to have an alternative ready beforehand or to know which foods you can fall back on instead of sweets. If you must have chocolate, then go for high-percentage dark chocolate; it contains just as many calories but less sugar. <\/p>\n\n\n\n

Nutrition Tip 12: Ride “high-energy sessions”<\/strong><\/h3>\n\n\n\n

If you want to lose weight by cycling, you should complete sessions that use a lot of energy, i.e., the athlete burns many calories. However, these are not the fat-burner sessions in base endurance zone 1, but sessions that can be ridden permanently just below the anaerobic threshold \u2013 or GA2 sessions with intervals in the development range. These do not completely exhaust the organism but achieve a high energy expenditure per unit of time. <\/p>\n\n\n\n

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Nutrition Tip 13: Eat more protein<\/strong><\/h3>\n\n\n\n

Protein<\/a> helps with weight loss in several ways. Firstly, it prevents muscle breakdown; secondly, protein-rich foods ensure long-lasting satiety and a reduced feeling of hunger. As a bonus, there is the diet-induced thermogenesis of protein. During digestion, the body invests energy to make the nutrients available to the organism. To digest protein, the organism requires 20 to 30 percent of the energy consumed through food. For carbohydrates, it’s just six to eight percent. <\/p>\n\n\n\n

Nutrition Tip 14: Eat high-volume foods<\/strong><\/h3>\n\n\n\n

The stomach signals the brain when it is full. Which foods were used to achieve this is secondary at first. This means that foods with a high volume make you full faster; these include, for example, vegetables and fruit because they have a high proportion of fiber and liquid \u2013 while having a low energy content at the same time. <\/p>\n\n\n\n

Nutrition Tip 15: Pre-empt cravings<\/strong><\/h3>\n\n\n\n

Especially after longer sessions, many hobby athletes suffer from food cravings and \u2013 understandably \u2013 raid the fridge. It’s logical, as the organism signals hunger due to the many calories burned. What can help here is simply eating a bar during the last hour of training. This is intended to signal to the organism that there is no emergency. <\/p>\n\n\n\n

Nutrition tips for race weight<\/h2>\n\n\n\n

Lighter = faster on the climb. The equation only works if the athlete pays attention to body composition, i.e., the ratio of fat to muscle mass. <\/p>\n\n\n\n

Nutrition Tip 16: Reduce body fat percentage<\/strong><\/h3>\n\n\n\n

“Making weight” to create a better watts-per-kilogram ratio is not always the smartest way, especially for hobby athletes. Because often not only the weight drops, but also the power output. Body composition is primarily more decisive. This is what well-trained athletes have in common, whether they are muscular sprinters or slight climbers. <\/p>\n\n\n\n

A body fat percentage of 6 to 13 percent is optimal for male competitive athletes; for women, the value should be between 14 and 20 percent. Hobby athletes should aim for the middle and end of this range, as a very low percentage combined with high intensity can pose health risks. For most hobby athletes, reducing body fat percentage will automatically cause weight to drop as well. <\/p>\n\n\n\n

Nutrition Tip 17: Don’t lose too much weight too quickly<\/strong><\/h3>\n\n\n\n

Athletes who are well-trained in particular should approach the topic of race weight sensitively and not try to lose two kilos per month. 0.75 to one kilo per month is realistic \u2013 over several months. <\/p>\n\n\n\n

The athlete should start early in the season. Because in the fine-tuning phases, hardly any more weight is lost due to high training loads combined with adequate nutrient supply. <\/p>\n\n\n\n

Nutrition Tip 18: Small steps strategy<\/strong><\/h3>\n\n\n\n

Of course, much can be taken from the “Weight Loss” chapter, but the dietary change doesn’t have to be that drastic. Usually, small and intelligent changes are enough, such as minimizing carbohydrates and eating more protein during recovery weeks or on rest days. Caf\u00e9 stops with cake, as well as alcohol and sweets, should also be avoided. <\/p>\n\n\n\n

Nutrition tips for training<\/h2>\n\n\n\n

Fuel up with the right fuel! Especially to achieve training goals, it is crucial when you eat what. <\/p>\n\n\n\n

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Nutrition Tip 19: Eating before intense training<\/strong><\/h3>\n\n\n\n

The athlete should consume the last major meal three to four hours beforehand in combination with enough liquid. Within the last hour before training, an easily digestible carbohydrate bar or a white roll with jam increases glycogen levels and provides quickly available energy for the muscles. <\/p>\n\n\n\n

Nutrition Tip 20: Periodize nutrition<\/strong><\/h3>\n\n\n\n

A currently popular training method is triggering fat metabolism using a train-low strategy. Here, little to no carbohydrates are made available to the organism before and during moderate base sessions, so that it quickly falls back on fats for energy production due to a lack of mass.<\/p>\n\n\n\n

It is important to use this only in certain training phases, otherwise the glycogen stores will “deplete” and the athlete will no longer develop the usual high power output.<\/p>\n\n\n\n

Nutrition Tip 21: Train the gut<\/strong><\/h3>\n\n\n\n

Train the gastrointestinal tract \u2013 or “gut”. What might sound a bit bizarre at first can help some avoid gastrointestinal problems in competition, as these organs react very sensitively at high intensities. <\/p>\n\n\n\n

One reason for this lies in the reduced blood flow to the intestine, as the muscles are preferentially supplied with blood during intense sessions. But no need to worry, the gastrointestinal tract can also be trained. Ideally during long and\/or intense sessions. <\/p>\n\n\n\n

Here, the athlete can set “gastrointestinal” stimuli and stress the gut, for example by consuming up to 90 grams of carbohydrates per hour.<\/p>\n\n\n\n

Nutrition Tip 22: Recover faster<\/strong><\/h3>\n\n\n\n

Get off the bike and to the dining table as quickly as possible! It’s clear that the recovery menu must also meet certain requirements. It’s important to replace the fluid lost through sweating, refill carbohydrate stores, and supply the muscles with protein so that they better tolerate the training stimulus provided. <\/p>\n\n\n\n

Nutrition tips for racing<\/h2>\n\n\n\n

Performance drops during longer competitions often result from inadequate energy supply for hobby athletes.<\/p>\n\n\n\n

Nutrition Tip 23: Completely refill stores<\/strong><\/h3>\n\n\n\n

Road cyclists are allowed to eat their fill during the carbo-loading phase before a competition. Because then the carbohydrate stores should be completely full. However, it’s of little use to just stuff yourself at the pasta party the night before the race.<\/p>\n\n\n\n

If you want to do “carbohydrate loading” properly, you should start at least two days before the race and consume 7 to 12 grams of carbohydrates per kilogram of body weight daily. Then it also makes sense to consume easily digestible carbohydrates like pasta, rice, boiled potatoes, dried fruit, and bread with jam and honey. <\/p>\n\n\n\n

Nutrition Tip 24: Performance-enhancing foods<\/strong><\/h3>\n\n\n\n

Is there “bio-doping” or natural substances that legally increase performance? Yes, indeed! Caffeine. In a drink, bar, or gel, for example, it stimulates the central nervous system and also delays fatigue during sports \u2013 meaning the athlete can perform for longer. <\/p>\n\n\n\n

Nitrate from beetroot or special shots increases blood flow, which in turn improves the supply of oxygen and nutrients to the muscles.<\/p>\n\n\n\n

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Bicarbonate powder and beta-alanine ensure that the athlete’s performance doesn’t drop as quickly after repeated short, intense efforts. Since everyone reacts differently to these substances, intake should be tested before and during preparation races. <\/p>\n\n\n\n

Nutrition Tip 25: Set up a nutrition plan<\/strong><\/h3>\n\n\n\n

Just as the athlete puts together a race tactic, they should also consider what they eat and drink when during the competition. Otherwise, in the heat of the moment, it can happen that they consume too little \u2013 or even too much. <\/p>\n\n\n\n

Or the mix of solids and liquids \u2013 i.e., the food bolus \u2013 simply sits too heavy in the stomach. Therefore, it’s better to think in advance how the 60 to 90 grams of carbohydrates together with 0.5 to 1 liter of fluid per hour can ideally be consumed. <\/p>\n\n\n\n

A final nutrition tip: always portion bars, gels, and water bottles to a specific value of carbohydrates \u2013 for example, 30 or 50 grams. This way you keep an overview \u2013 both when putting together the fuel and when eating under exertion. <\/p>\n\n\n\n

Photos: Stefan Rachow, Kathrin Schafbauer, Felix Homann<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

Optimal energy intake in everyday life, training, and racing! Tips on how cyclists can achieve their athletic goals with smart nutrition. <\/p>\n","protected":false},"author":7,"featured_media":62093,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[90,87],"tags":[],"class_list":["post-119679","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition","category-training"],"acf":[],"yoast_head":"\nNutrition Guide for cyclists: fueling and hydration<\/title>\n<meta name=\"description\" content=\"Optimal energy intake for everyday, training and competition! 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