What to eat before a bike ride to lose weight

Biking is a great way to lose weight, but you need to make sure you are fueling your ride with the right food.

A post-ride snack of protein and complex carbohydrates will help maintain blood sugar levels while providing nutrients for recovery.

You should also keep in mind that biking can be tough on the muscles, so it’s important to refuel after every ride. Eating healthy foods before your bike ride will help ensure that this happens!

Here are some ideas about what you should eat before a bike workout:

If you are planning on riding your bike for more than an hour, it is best to eat a healthy breakfast before

Eating something with carbohydrates in it, like cereal with fruit, oatmeal, toast with jam, or toast with peanut butter will help you maintain your energy level when your body starts to break down its own fat stores for energy.

Another thing that helps is having some protein in the morning. A hard-boiled egg or a sliced apple are both good choices.

Eating foods with protein and fiber will help keep you full for longer

Fiber takes a long time to digest which means your body will use more energy than it needs to break down the food.

Protein can stop hunger cravings by stabilizing your blood sugar, making you feel fuller longer.

When you go on a long bike ride, it is important to hydrate your body.

You should drink water at least an hour before exercising so that your body has time to absorb the liquid and prevent dehydration.

Make sure you also stay well hydrated during the actual ride by drinking small amounts of water frequently.

Try these healthy post-workout snacks:

  • Hard-boiled egg on toast
  • Greek yoghurt with fruit and pumpkin seeds
  • Apple slices in peanut butter or almond butter
  • Whole-grain cereal with low-fat milk or soy milk

Try eating nuts or oatmeal before your ride to stay energized and lean out.

eating nuts or oatmeal before your ride to stay energized

Nuts are full of healthy fats and proteins, which will keep your body energized for hours.

Oatmeal is another great option because it contains fiber that can slow down the rate at which sugar enters your bloodstream.

This stabilizes the amount of energy you get from food throughout the ride.

  • Banana with peanut butter on whole-grain toast
  • Low-fat yogurt with berries and granola
  • A spinach salad with baked tofu
  • Whole wheat pasta primavera or spaghetti Bolognese

whole foods like fruits and vegetables, lean meats, beans/legumes, whole grains (pieces of bread, cereals), some oils (olive oil) and some dairy products (yogurt).

Avoid salty foods that might make you thirsty during the ride,

as well as foods that are high in fat and sugars which will sit heavily on your stomach.

Instead, try:

Fresh or canned fruits such as apples, bananas, oranges and peaches; vegetables like bell peppers, tomatoes and cucumbers; whole grains like brown rice and wheat pasta; lean meats like skinless chicken breast or canned tuna; beans/legumes like lentils and kidney beans; some healthy fats (canola oil) and dairy products (low-fat milk).

Drink water before you stop for a break. It’s best to drink enough during the ride so that you don’t feel thirsty at all. If that’s not possible then make sure you drink plenty of water before starting riding again after stopping for a break.

Eat something high in protein, healthy fats and complex carbohydrates within an hour of finishing your ride. These foods will help to replenish the glycogen lost during exercise.

Some good options are whole grain toast with peanut butter or a banana with almond butter, eggs on toast, yogurt with fruit and granola, cereal bars, smoothies made with low-fat milk or soy milk, cheese on whole-grain crackers or whole wheat pita bread with hummus.

Drink plenty of water after the ride – dehydration can be just as dangerous as over-hydration!

Drink plenty of water after the bike ride

It’s important to stay well hydrated during the ride, drinking small amounts of water frequently to prevent dehydration.

Drinking water after your workout will also help replenish fluid lost through sweat.

If you feel hungry again later in the day make sure you eat a balanced meal with protein and complex carbohydrates.

Protein shakes are great right after a strenuous workout – especially if your goal is to lose weight.

However, they should not be your only post-exercise meal. Shakes and smoothies can be a quick and easy way to refuel, but after working out you need to eat something more substantial too.

There’s nothing wrong with drinking a protein shake for breakfast or between meals if that helps you meet your goal of losing weight, drinking fluids (especially water) without eating anything is dangerous.

A well-balanced diet including lean meats like chicken, fish and eggs; whole grains like brown rice and quinoa; fruits and vegetables; healthy oils such as olive oil; dairy products like yogurt, low-fat milk and cheese; beans/legumes like black beans and lentils will help keep your body healthy and better able to maintain a high level of energy throughout your cycling workout.

Include complex carbohydrates in your diet by choosing healthy versions of carbohydrate-rich foods, such as whole-grain bread and pasta, brown rice instead of white rice or potatoes, legumes instead of meat and leafy greens instead of calorie-dense vegetables like corn and carrots. Include a piece of fruit after most meals to meet your carbohydrate requirement for the day.

Consume lean proteins from fish, poultry, beans/legumes and low-fat dairy products each day after a workout to maintain muscles that have been broken down during exercise.

Do not eat too many calories from fat before a ride – this will make you feel sluggish on the bike!


We hope this article has helped you learn more about what to eat before a bike ride, the best foods for cyclists to lose weight.

Cycling is an excellent way of getting exercise while also exploring your city or countryside. All that pedaling can take its toll on your body and it’s important to stay fueled in order to maximize performance and endurance.

For some people, cycling may be just another hobby but others rely solely on their bikes as transportation around town or across the country.

Whatever type of cyclist you are, we hope this information will help keep you healthy so that biking becomes something enjoyable rather than painful!

Leave a Comment