What foods are good for cycling endurance?

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 [1].

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