3 Tips to Nail Your Cycling Nutrition Plan

Taking upcycling is a great way of getting fit. It can increase your cardiovascular fitness, improve your flexibility and strength, and enhance your overall fitness level.

3 Tips to Nail Your Cycling Nutrition Plan

But, as with any form of exercise, it’s just as important to focus on what you are putting in your body as much as how much exercise you are doing.

Having a solid nutrition plan in place will help you to ensure your body is getting what it needs for your individual level of cycling. Here are three fantastic tips to help you nail your nutrition.

1. Track Your Calories and Macros

Macronutrients are the nutrients needed to provide you with energy. They consist of fat, protein, and carbohydrates. Those foods, of course, contain calories.

You need to know what ratio of macros you should be eating as much as knowing your caloric intake and how many calories you’re burning when you cycle. According to the official Dietary Guidelines for Americans, macro ratios for adults should be 10% to 35% protein, 20% to 35% fat, and 45% to 65% carbohydrates. So, it’s vital you track your macros and calories.

Thankfully, it’s easy to do so. With an online macro calculator, which uses an advanced algorithm, you can calculate your specific macro and calorie intake based on things like your cycling and workout routine, your lifestyle, and your goals.

If you’re looking to lose weight, aim for a shortfall in calories replaced in order to create a deficit that encourages some fat loss. However, limit it to 250 calories deficit per day at the most if you want to be able to continue cycling strong.

It’s also not advisable to cut down on calories when you are close to competing in an event or are feeling stressed or under high-intensity training periods.

2. Eat the Right Minerals and Vitamins

To maintain the right amount of nutrition for your cycling routine, it’s essential you eat the right minerals and vitamins. Minerals like iron, calcium, and zinc need to be ingested every day, although only in very small quantities.

As for vitamins, your body stores fat-soluble vitamins A, D, E, and K, but water-soluble vitamins are not stored in your body. Therefore, you need to make sure they are in your diet each day.


    Want the best cycling experience?
    Sign up for the latest bikes, gear, and accessories reviews out there.

    By signing up, you agree to our Privacy Policy
    and European users agree to the data transfer policy

    You can typically get the right amount of minerals and vitamins by eating at least five different types of fruits and vegetables on a daily basis. But to maximize your mineral and vitamin intake, eat fruit and veg from all colors of the rainbow.

    When you’re cycling regularly, it’s also a good idea to take a good multivitamin supplement to ensure you don’t develop any deficiencies.

    3. Drink the Right Amount of Water

    Water is an essential nutrient because it’s required in amounts that exceed your body’s ability to produce it. When you ensure you drink the recommended amount of water, it will result in higher energy levels and better riding.

    You should drink between one and a half and two liters of water every day. But cyclists should also drink additional amounts of fluid to match any loss during riding. You can work out your specific needs by weighing yourself before and after you ride. For each kilo you lose, you need an additional one liter of water.

    Don’t underestimate how important water is. When your dehydration level reaches only 2%, it can cause a significant reduction in performance. So, drink the right amount of water, eat the right minerals and vitamins, and track your macros and calories, and it won’t be long before you’ve nailed your cycling nutrition plan.


    There you have it – these tips are indeed doable to boost your cycling nutrition plan. If you want to learn more ways on how to elevate your cycling experience, check more of our blogs here.

    About the author
    3 Tips to Nail Your Cycling Nutrition Plan — Bike Hacks