Best Carbohydrate Sources for Cyclists — What to Eat Every Day
You already know carbohydrates are key in a cyclist's diet. But what should you actually eat? Here's a list of foods that work in practice — both day to day and on the road.
Everyday foods (complex carbohydrates)
| Food | Carbohydrates / 100 g | Notes |
|---|---|---|
| Porridge (rolled oats) | 66 g | The classic cyclist's breakfast. Slow release, lots of fibre. |
| White rice | 78 g (dry) | Cooks quickly, easy to digest. Brown rice has more fibre, but can sit heavy before training. |
| Pasta | 71 g (dry) | Wholegrain day-to-day, white before a race. |
| Potatoes | 17 g | Low GI, very filling. Baked or boiled — not fried. |
| Sweet potatoes | 20 g | Lower GI than ordinary potatoes, rich in vitamin A. |
| Wholegrain bread | 42 g | A good meal base, lots of fibre. |
| Buckwheat groats | 71 g (dry) | Gluten-free, rich in magnesium. |
Foods for the bike (simple carbohydrates)
- Bananas — 23 g/100 g. A natural energy gel. Easy to digest, rich in potassium.
- Dates — 75 g/100 g. Concentrated energy, easy to carry. 3–4 dates = one gel.
- Raisins — 79 g/100 g. Quick energy, good in trail mixes.
- Honey — 82 g/100 g. Natural, quickly absorbed. Can be added to a bottle of water.
- Energy gels — 20–30 g per sachet. The most convenient, but the most expensive.
- White bread with jam — simple, cheap, tried and tested. Many pro teams use jam sandwiches (rice cakes).
Foods for recovery
- A banana, milk and oats smoothie — fast carbohydrates + protein
- Yoghurt with muesli and fruit — convenient, tasty, full of nutrients
- Rice with chicken — the classic recovery meal
What to avoid?
This isn't about demonising any one food, but some carbohydrate sources have more downsides than upsides:
- Sugary fizzy drinks — empty calories, no micronutrients, a risk of stomach problems while riding
- Chocolate sweets — a lot of fat slows absorption, a poor choice for the bike
- Processed snacks — crisps, crackers — few carbohydrates, a lot of fat and salt
More on fuelling on the bike: what to eat on long rides and hydration on the bike.
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