6 best snacks for cyclists (for before, during + after your ride)

Why do you need cycling snacks for long bike rides?

Fuelling properly can make a huge difference to how you feel on the bike, especially on long rides, hilly routes and days when you are riding somewhere unfamiliar.

If you do not eat enough, you risk “bonking”. This is the cycling term for running out of energy when your body’s carbohydrate stores become depleted. It can leave you feeling weak, shaky, light-headed and unable to ride at your normal pace. In the worst cases, you may have to stop and find emergency food or drink before you can continue.

This is why cycling snacks matter. They help keep your energy levels topped up, so you are less likely to fade badly before the end of the ride.

That said, not all cycling snacks are equal. Many cyclists have tried energy bars, gels or drinks that sound impressive but are difficult to chew, too sweet, hard to digest or simply unpleasant to eat. When that happens, it is easy to understand why some riders neglect their cycling nutrition altogether.

The key is to find snacks that work for you. Good cycling snacks should be easy to carry, easy to eat, pleasant enough that you actually want to consume them, and suited to the kind of ride you are doing.

It often takes trial and error to get this right. Test different bars, gels, chews, drinks and real-food options on training rides, rather than saving something new for a big day out. Once you know what works, it becomes much easier to plan your fuelling and avoid running out of energy on the road.

Why buy sport specific nutrition snacks?

The convenience of sports nutrition products makes them a more hassle free option than homemade bike snacks.

They are designed to be carried in a jersey pocket or bar bag, eaten on the move and digested during exercise. They also tend to be individually wrapped, which makes them easier to pack, portion and use while riding.

Homemade bike snacks can still be a great option, especially if you prefer real food or have specific dietary needs. However, they can be harder to portion accurately and may not travel as well in heat, rain or a sweaty jersey pocket.

For this reason, many cyclists use a mix of both: sport-specific nutrition for convenience and reliability, and homemade or real-food snacks for variety and enjoyment.

Know how much you’re consuming

The advantage of shop-bought, cycling specific snacks is that you know exactly how many grams of carbohydrates you’re consuming.

This can be useful if you are riding for several hours, taking part in an event or trying to avoid under-fuelling. For example, if you know roughly how long a ride will take, you can plan how many bars, gels, chews or drink sachets you need to carry.

Easy to eat

The second reason sports nutrition products are so good is that they should be really easy to eat.

Sadly, this is not true for every brand. Some bars can be crumbly that you end up dropping half on the floor, while some gels are far too big and heavy. Some products may also not suit your taste.

The key is to test products until you find one you enjoy and can eat comfortably while riding.

Easy to digest

One downside of shop bought cycling snacks is that they sometimes aren’t the best during an endurance ride or race. You need to find products that work for you.

Some cyclists experience stomach discomfort when using sports nutrition products, especially if they take on too much too quickly or use something they have not tested before.

Finding products that aren’t full of artificial ingredients that wreak havoc with your body is really important (more on that below). However, with there now being such a wide variety of products on the market, there is usually a suitable option for most riders. Try different products on training rides before relying on them for a long-distance ride or cycling trip.

What cycling snacks to eat during a ride?

Energy bars

The humble energy bar should be a staple in every cyclist’s cupboard of cycling snacks. These are the sports nutrition products cyclists eat most often, especially during training sessions.

Energy bars can feel more substantial than gels or chews. They also tend to work well on lower-intensity rides, where you have time to chew and digest food comfortably.

Which energy bar is best?

With so many energy bars on the market it can be nearly impossible to know where to start… Three things usually make a good energy bar.

Taste

You are only going to eat it and stay fuelled if it tastes good.

Look for flavours you genuinely enjoy, especially if you are going to be eating the same type of snack several times during a long ride. Also think about weather. Chocolate-covered bars may not be the best choice for hot days, as they can melt in your pocket or bar bag.

Texture

Texture is often overlooked, but it matters.

Some oat-based energy bars can be dry or crumbly. Some rice-based bars can feel dense. The best option is one you can chew, swallow and digest easily while riding.

Energy

Ultimately the most important factor is the carbohydrates the bar gives you.

Many cyclists find bars with around 30 to 45 grams of carbohydrate useful for longer rides. However, the best amount depends on the ride, your body and what else you are eating or drinking.

Homemade energy bars

Homemade energy bars have become popular in recent years. They are often cheaper than nutrition products and are great if you have certain allergies or specific dietary requirements. Plus, you can make them taste however you want.

The downside is that it can be hard to control the amount of carbohydrates in each serving. They can also be very difficult to consume. A carrot cake energy ball might seem a good snack for cycling before you set out, but a squashed carrot cake energy ball in your back pocket is never a pleasant experience!

Energy gels

Energy gels are easily the sports nutrition product with the worst reputation.

They’re often packed full of artificial additives and synthetic sugars, have gloopy textures and unpleasant tastes; so it’s no surprise so many people hate them.

The advantage of energy gels is that they are quick to consume and can deliver carbohydrates fast. This can make them useful for hard efforts, racing, big climbs or times when chewing is difficult.

Avoid the gloop

One of the most common factors between the products causing these problems is maltodextrin.

Maltodextrin is a manufactured sugar that’s found in lots of energy products due to it being cheap to produce as it is made from the starch of rice, potatoes or corn. It creates a very highly concentrated glucose formulation which gives you a product that is high in carbohydrates. The downside is it’s very easy to over fuel on. This causes flooding of the bowel with fluids from your circulating blood, leading to the inevitable bloating and gastric discomfort many struggle from.

Go for natural ingredients

Instead, you want to choose natural options that will not cause such problems. Look for products made from real fruit juices and fruit syrups they are more like a nectar than a standard energy gel. It’s reassuring to see that all the ingredients on the back are recognisable….

A carefully derived ratio of fructose and glucose creates a powerful combination of dual sourced carbohydrates that are easy to absorb without the risks of overloading the gut. (Read why the source of carbohydrates is important, here.)

Size matters

The size of gels can often make them extremely difficult to both carry and consume; look for gels that are not too huge so they are portable.

Energy chews

Energy chews are one of the best snacks for long distance cycling if you’re looking for a quick burst of energy but don’t like the idea of energy gels.

They are usually easier to portion out than gels, because you can eat one or two at a time. This can help you spread your carbohydrate intake across a ride.

Most brands chews resembling a gummy bear consistency that can be hard to consume whilst on the go, but search carefully and you can find some good alternatives.

Drinks

It’s somehow surprising to consider hydration within the class of best snacks for cyclists, but in fact carb-based drinks are an excellent way to take in energy while also staying hydrated.

Why hydration is vital

Cycling hydration is often overlooked.

Even mild dehydration can affect how you feel and perform on the bike. The American College of Sports Medicine advises athletes to avoid losing more than 2% of body weight from dehydration during exercise, as this can compromise performance (source). This is particularly relevant in hot conditions and on long rides.

Types of sports energy drinks

The first thing to understand with hydration and sports energy drinks is that there are three different types of sports energy drinks, which are as follows: 

• Hypotonic – have a lower concentration of fluid, sugars and salt than blood.
• Hypertonic – have a higher concentration of fluid, sugars and salt than blood.
• Isotonic – have a similar concentration of fluid, sugars and salt to blood

Hypotonic drinks

Hypotonic drinks are absorbed at the fastest rate into the bloodstream. This allows for the fastest rehydration and electrolyte release.

These types of drinks also have a much lower risk of bloating, cramps and GI distress than you often get with other energy drinks.

Hypertonic drinks

Hypertonic drinks have the highest dose of carbohydrates as they have the highest concentration of fluid, sugars and salt.

With the slowest absorption rate of the three types, they can actually cause dehydration. This is because the body has to move water from the bloodstream into the intestine to dilute the fluids before it can absorb them. Many people, including myself, find that these can leave you feeling nauseous and thirstier than you were before.

A lot of people do enjoy hypertonic drinks as a way of topping up their glycogen stores, but relying on these as your only source of fluid on a ride is not a great idea.

Isotonic drinks

Isotonic drinks differ from the other two by being a somewhat middle ground between the others.

They tend to have more carbohydrates than hypotonic drinks but less than hypertonic ones which means the time taken to absorb into the bloodstream lies somewhere between the two.

Many commercial sports drinks on the market are isotonic, but a quick look at the ingredients often reveals high levels of sugars, sweeteners and additives, which often causes stomach cramps and bloating. 

As with any sports nutrition product, test them for yourself and decide what works for you.

What cycling snacks to eat after a ride?

Protein shakes

During a long, hard ride your body takes a beating and without a post-ride protein shake it’s hard to get stronger.

Protein is responsible for the growth and maintenance of muscle mass, so it’s an essential macronutrient of any diet, especially after intense training. During exercise your muscles undergo serious stress and after protracted exercise, your body gets into a serious glycogen debt, so it’s important to replenish your glycogen stores with carbohydrates and help repair your muscles with protein so that you can get up and go the next day.

A protein shake can be a convenient option, especially if you cannot eat a proper meal straight away. However, it is not the only option. A balanced meal with carbohydrates and protein can work well too.

Oat snack bars

Cyclists often need a lot of food after long rides, especially on multi-day trips. Oat snack bars can be a useful option when you want something quick, filling and easy to carry.

They are not always the best option during hard efforts, as they can be dry and slow to chew. However, they can work well after a ride, during café stops or as a back-up snack in your bag.

Carrots and hummus

The volume of carrots makes this an excellent, filling, option that is also relatively cheap, whilst the high fibre content of the hummus also helps to satisfy that craving.

Hummus is also packed full of minerals and vitamins as well as some protein to provide an overall well-rounded snack. If you want to get really keen, get that food processor out and make your own!

Greek yoghurt and granola

With a high protein content and packed full of probiotics which are great for gut health, Greek yoghurt is a great staple to have in your fridge, whilst granola can be great at increasing carbohydrates.

Banana slices or banana chips on top of granola can also be a great option.

Be aware that some shop-bought granolas are high in added sugar, so check the label if that matters to you.

Peanut butter on toast

Peanut butter is low in carbohydrates and yet high in fats and protein. As long as you make sure you choose a good quality butter that is made of 100% peanuts, these fats are in fact heart-healthy. Peanut butter is also high in calories, which can make it a great snack for after a long day in the saddle, with the toast providing an adequate amount of carbohydrates to keep you going until your next proper meal.

Other nut butters, like almond butter, can also make good snacks for cycling.

Sweet potatoes

Sweet potatoes are one of those wonder foods that are full of fibre, vitamins, and minerals. They are also an excellent source of energy and carbohydrates. Bake them in the oven and you have a delicious, healthy snack for after a cycle ride.

How to choose what cycling energy snacks you need

Understanding how much to eat of these healthy snacks is crucial to maximising each product’s benefit.

The easiest way to work out how much you need is by working on the basis that the higher the intensity of exercise you’re going to do, the faster you want your carbohydrates to act.

Here is a simple breakdown:

Very high intensity

In a race-type situation, energy gels are the best snack to eat while cycling. Not only do they release carbohydrates at the fastest possible rate, but they are also the quickest to consume, so they give you the burst of carbs while being easy to eat when you’re riding at maximum effort.

Intense efforts session

When you’re training at an intense level, such as such as a sweet spot session, energy chews are a great cycling snack.

They act just as fast as energy gels but require chewing, meaning they are not quite as easy to consume when the pace is full gas.

What is great about chews is that you can spread out your consumption to maintain constant energy levels, because there are individual chews per pack.

Lower-intensity rides

Energy bars make some of the best snacks for long bike rides, particularly when you’re on an easy ride or endurance session. They’re energy dense to keep you fuelled for the whole ride. With a little protein in each bar they provide the perfect balance to keep you energised.

Recovery rides

Oat snack bars are perfect for those easy sessions on the bike where you don’t want to take on anything too heavy but equally nothing at all. They are lightweight, tasty, and succulent making them the perfect snack.

 

How often should you be eating on the bike?

Simplicity is key to nailing your bike nutrition.

A common approach is to eat something every 30 minutes and drink regularly throughout the ride. Many cyclists aim to drink at least every 15 minutes, especially in warm weather.

This makes it easier to keep track of what you have eaten and helps reduce the risk of forgetting to eat or drink.

If you are that guilty person who usually goes the whole ride without touching your bottle or energy bar in your back pocket, it’s worth knowing that most cycling devices allow you to set reminders to eat or drink. This might help you remember!

How much should you be eating?

In terms of how much you should be eating per hour of riding to keep your blood sugar at the right level, again it is all down to intensity.

For steady endurance rides, many cyclists aim for around 30 to 60 grams of carbohydrate per hour. For harder rides, long events or racing, some experienced cyclists work up towards 90 grams of carbohydrate per hour or more, but this should be practised carefully in training.

Do not jump straight to high carbohydrate intakes on an important ride. Build up gradually and test what your stomach can tolerate.

For a steady endurance ride, this might mean one energy bar per hour plus a carbohydrate or electrolyte drink. During a harder event, it might mean using a mix of gels, chews, bars and drinks to reach your target.

How to carry your cycling snacks when riding?

During the winter when you have many layers and pockets it is easy to carry enough snacks with you. However, as the temperature starts to warm up and you’re taking your layers off then putting them on again, it can be tough to know where to put your nutrition.

For this reason, a cycling bar bag handy. They’re super easy to store your snacks in and are also great for protecting them against the elements.

Other useful options include jersey pockets, a top tube bag, a frame bag or a small saddle bag. On remote rides, it is also worth carrying an emergency snack you do not plan to eat unless you need it.

Final thoughts

A big thank you to Bas Kragt for sharing his thoughts on cycling snacks, fuelling and long-distance ride nutrition.

Looking for more endurance cycling inspiration? Don’t miss:

• What to eat (and drink) when cycling long distances
• Training for long distance cycling: training plans, tips + more
• How to prepare for long distance cycling: tips, training, what to eat + more
• How to get into ultra cycling: an insider’s guide to ultra endurance cycling
• Cycling endurance training: how to train for ultra cycling
• 6 best snacks for cyclists (for before, during + after your ride) 
• 7 of the best ultra cycling events

Enjoy!