Quick answer: aim for roughly 1g of carbohydrate per kg of your body weight for every hour you ride over an hour long, spread it out every 20-30 minutes rather than waiting until you're hungry, drink 500-750ml of fluid an hour, and refuel with carbs plus at least 20g of protein within 30 minutes of finishing. The rest of this guide breaks down exactly how to put that into practice.

If you're into your cycling, you'll know how important fuel is while you're riding, but I regularly get asked what to eat and how much. It's vital to plan your nutrition for any ride over an hour to avoid the dreaded "bonk", which is what happens when you've hit empty. A mistake I made when I started cycling was eating on every ride regardless of how long it was. That did nothing for my weight loss goals, and I'm sure there were rides where I ate more calories than I burned.

How much should you eat while cycling?

Your body holds about an hour's worth of energy in reserve, so you only really need to eat on rides longer than that. Don't wait until you feel hungry, by then it's too late, so fuel yourself regularly throughout the ride, roughly every 20-30 minutes. As a general rule, aim for just under 1g of carbohydrate per kg of body weight, per hour. Work out what that means for you, test it on your next ride, then adjust until it feels right. For example, someone weighing 75kg would need around 70g of carbs an hour, a mix of energy gels, whole foods and sweets.

What should you eat before a ride?

Start fully hydrated, not hungover from the night before, or you'll spend the whole ride playing catch up. A good breakfast choice is porridge, low GI, slow releasing carbs that fuel your muscles from the start.

What should you eat during a ride?

Know what's actually in your food so you can plan properly, not all nutrition brands carry the same amount of carbs, so check the labels on whatever you currently use. Natural, whole foods work just as well as gels.

• Banana, 26g carbs
• Jelly Babies (per 3), 14g carbs
• Fig roll, 12g carbs

I'm a fan of eating as much natural, whole food as possible. Dates or crystallised ginger give a fast energy release, rice cakes or an oat energy bar are more slow release. Above all, find something you actually enjoy eating, otherwise it'll still be in your jersey pocket when you get home. Making your own energy bars is worth trying too, they taste better and save you money.

Getting your on-the-bike fuelling dialled in is one piece of the puzzle. If you want the same approach I use with my 1:1 riders for the rest of the week too, not just on ride days, grab my free Daily Fuelling Framework, the short, no-nonsense version of how to fuel your training around a busy life.

How much should you drink while cycling?

Aim for 500-750ml of fluid an hour, depending on conditions. Electrolyte tabs are worth adding to your water too, they replace minerals lost through sweat, including sodium, a common cause of cramp.

What should you eat after a ride to recover?

Recovery nutrition is the part riders overlook most. Refuel within 30 minutes of finishing, that's the window when your body is best set up to repair and restock your muscles. Aim for the same 1g of carbohydrate per kg of body weight, plus at least 20g of protein. Beans and egg on toast is a great quick option, or a recovery shake if you don't have access to a kitchen.

Frequently asked questions

Do I need to eat on every ride?
No. Your body has around an hour of energy in reserve, so short rides under an hour don't usually need extra fuel.

How many carbs should I eat per hour when cycling?
Roughly 1g per kg of your body weight, so a 75kg rider needs around 70g an hour. Adjust based on how you feel.

What's the best food to eat while cycling?
Whatever you'll actually enjoy eating mid-ride. Natural options like bananas, dates and fig rolls work as well as gels, mix it up to avoid flavour fatigue.

How soon after a ride should I eat?
Within 30 minutes if you can, that's the optimal window for muscle repair, paired with at least 20g of protein.

Fuelling on the bike is only half the picture. If you want the simple, sustainable approach to eating around your training the rest of the week, without fads or restriction, my free Daily Fuelling Framework is exactly that, the same one I use with my own 1:1 riders.