Overview

Proper nutrition fuels your rides and aids recovery. Think of food as fuel for your cycling engine - the right fuel at the right time makes all the difference.

Key Benefits

• Carbohydrates are your primary fuel source
• Protein helps with muscle recovery
• Hydration is crucial for performance
• Timing matters as much as what you eat

How to Apply This

1. Eat a carb-rich meal 2-3 hours before long rides
2. Consume 30-60g carbs per hour during rides over 90 minutes
3. Have protein within 30 minutes after training
4. Drink water regularly throughout the day

Pro Tip

For rides under an hour, water is usually sufficient. For longer rides, bring snacks like bananas or energy bars.