You should eat a full meal 2-4 hours before a bike ride, followed by a small carbohydrate-rich snack 15-30 minutes before starting. Pre-ride meals should contain at least 55-65% calories from carbohydrate along with some lean protein and healthy fat [1
]. Snacks should include easily digestible carbohydrates that are low in fiber, protein and fat. Some good snack options include a banana, 8-ounces of a sports drink, or an energy gel.