HomeAnswersWhat foods are good for cycling endurance?

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 [1].
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