What foods are good for cycling endurance?

This question is about Cycling

Elle Penner, MPH, RD

Foods that are good for cycling endurance are generally high carbohydrates, and lower in protein and fat. Carbohydrates break down into glucose, the body’s preferred energy source for endurance cycling. Glucose provides quick and efficient energy for muscles during exercise and is also stored as glycogen in muscles and the liver for energy reserves during a long ride. 

Because glycogen stores are limited, it’s a good idea to consume additional high-carb foods on longer rides. The American College of Sports Medicine recommends a carbohydrate intake of 30–60 g/h during exercise, which is best tolerated when consumed in smaller amounts every 20 minutes or so [



Here is a list of 20 carbohydrate-rich foods that are good for cycling endurance: 

  1. Pasta

  2. Bread

  3. Brown rice

  4. Barley

  5. Beans

  6. Sweet potatoes

  7. White potatoes

  8. Beets

  9. Pretzels

  10. Oatmeal

  11. Bread

  12. Honey

  13. Yogurt

  14. Bananas

  15. Apples

  16. Mango

  17. Dates

  18. Cereal/granola

  19. Energy bars

  20. Sports drinks/gels

Bunch of bananas on a blue background