How often should you eat on a bike ride?

This question is about Cycling

Elle Penner, MPH, RD

You should eat every 20-30 minutes on a bike ride. Eating small amounts more frequently provides muscles with a continuous supply of glucose and also minimizes GI upset. For longer rides, you should refuel 45-60 minutes after starting and consume 10-20 g/carbs every 20-30 minutes, for a total of 30-60 g/hour [





Cyclist in red and gray top eating an energy gel


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  2. Kerksick, C. M., Wilborn, C. D., Roberts, M. D., Smith-Ryan, A., Kleiner, S. M., Jäger, R., Collins, R., Cooke, M., Davis, J. N., Galvan, E., Greenwood, M., Lowery, L. M., Wildman, R., Antonio, J., & Kreider, R. B. (2018). ISSN exercise & sports nutrition review update: research & recommendations. Journal of the International Society of Sports Nutrition, 15(1), 38.