What to eat before, during and after your outings
Cycling nutrition isn't just for professionals. What you eat before, during, and after a ride can make the difference between enjoying every kilometer and finishing completely depleted.
At Dog Days, in addition to advising you on bikes and routes, we also help you take care of what's most important: your energy.
Before you go: Smart charging
What you eat in the 2-3 hours beforehand directly influences your performance. The goal is to replenish your glycogen stores without overindulging in heavy digestion.
Practical ideas:
- Balanced breakfast: toast with avocado + egg / oatmeal + banana
- If you're leaving early: energy bar and coffee, 30-60 minutes before.
Avoid fats, high-fiber foods, or excessive protein. And don't forget to hydrate well before going out.
During the route: maintain the levels
If your outing lasts longer than 60-75 minutes, you need to refuel. Ideally, start eating and hydrating before you feel hungry or thirsty.
What to bring:
- Energy bars
- Gels or gummies with fast-acting carbohydrates
- Isotonic drinks with sodium and minerals
- Easy fruit: banana or dates if you prefer natural options
The basic rule: between 30-60 grams of carbohydrates per hour, especially if the intensity is high.
The ideal solution? Products like those from 226ERS, designed specifically for cycling performance.
After filming: key recovery
When you get off your bike, your body needs to replenish what it has used. The first 30 minutes are key to optimal recovery.
What to take:
- Recovery drink with carbohydrate + protein (3:1)
- Yogurt + fruit + oats
- Wholemeal bread sandwich with turkey and tomato
- Water with electrolytes if you have sweated a lot
Remember: recovering well isn't just for the pros, it's so you can ride well again tomorrow.
Extra tips for cyclists who train more than 2 days a week:
- Plan your nutrition as part of your training
- Hydrate yourself with salts too, not just water
- Test what you take before competing or riding in a group.
- Avoid trying new things on the day of a long outing
Don't know where to start?
At Dog Days we help you choose what best suits your type of cycling.
Whether you need a practical solution for a 100km Sunday ride or something lightweight for a gravel ride with a mid-route coffee, we can recommend specific products, such as those from 226ERS, and advise you on how much to carry depending on your route.
And if you stop by Grupeta, we'll even tell you about it while we have coffee.
