Complete Cycling Nutrition Guide, What to Eat Before, During, and After a Ride

What do you need to eat to maximize your performance on the bike? Today I dive into the science to answer this question along with some additional nutritional considerations like beet juice, caffeine, carb loading and antioxidants. Thanks for watching!

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The studies I used in this video:

The views and opinions expressed in this video are my own and do not necessarily reflect the official policy or position of Carmichael Training Systems, Inc, their sponsors, and/or partners.

[lifeafterlon]

I'm exclusively on I can't feel my face and don't need to. 🤙🏻

[hmitchr]

I have no clue how I have not found your channel before today! Went through and binged a bunch of your videos and they are some of the best, most informative cycling vids on this site. Keep up the good work!

[garyzimbric]

Great video, and I have to admit that I am a fully recovered “former” keto rider. Yes, I could ride all day, but when I rode in the Alps I was dog s&#t. After admitting I was wrong and going back on a carb heavy diet, I was back to my usual form. No one to blame except myself.
BTW, I would like to see a video on proper hydration. As a former medical director at an IronMan event, our biggest medical issue was over hydration and hyponatremia. We sent over thirty by ambulance to the local hospitals, in addition to the 100+ that we treated on site. Most common in women.

[Cruzzazzerardo]

Before: loads of sweet potatoes with ketchup.
During: loads of sweet potatoes with ketchup.
After: loads of sweet potatoes with ketchup
😂😂

[alicangul]

You should make a video about XC technique. Drops, steep climbs, getting over root and rocks, riding in mud, riding through deep tire tracks, through narrow paths, through water, over logs etc.

[SterlingSLS]

Finally some science to justify my 3 pots of coffee per day.

[TeamMTB]

I've watched many videos on nutrition for endurance athletes. I totally agree with your views on carbs. Carbs=energy. I do however see a lack of coverage of proper hydration in these videos. Without the proper hydration the carbs can't do their job properly. I call hydration the first layer of nutrition. Hydration first then carbs and then proteins and fats. After 35 years of racing off road motorcycles and MTB this system has never failed me.

[rendezvous_with]

This did a great job covering the needs for carbs before/during/after, but I'm confused as to the needs for protein for high intensity and/or endurance athletes

[KingDavinci]

Thank you men for taking your time to make all these unique videos for those who wanna get to the top but don’t have any coach or peoples to help them, again thank you!

[elclaudiosanchez]

who is also watching this a day before the race?

[TheNosarajr]

I'm new to biking, I'm a good athlete, 30lbs over weight, I'm 75, I want to learn a lot, train hard and see if I can enjoy the sport. I'm a week into it, I'm up to two hours hard riding, on a forest asphalt trail. I'll just stay on the one trail, no competition, just seeing what I can get to. I love your videos.

[haftners]

Thanks for all the free content. This is actually a topic that is relatively hard to find information on, I've been reading books related to the topic trying to pick and choose what works for a long time.

[TheRedster]

Probably the most densely packed information on youtube 👌👌👌

[palicar]

I like fig newtons during a ride. Just watch the crumbs if you’re breathing heavily.

[peterlaskiewicz]

Fair warning for others. Beet root juice works for a lot of people, but not all. For whatever reason it causes my HR to spike, and stay high at lower power levels during the heat. Took me half a season to figure out it didn't work for me. Love the channel though! Heavy on science and detail, low on fluff!

[benvangils]

Fantastic video! This complete cycling nutrition guide provides valuable insights into what to eat before, during, and after a ride. Proper fueling is crucial for optimal performance and recovery. I appreciate the breakdown of macronutrients, hydration tips, and the emphasis on timing. The Pacing Sticker has been an invaluable tool for me in planning and optimizing my nutrition strategy. Thank you for sharing this valuable information!

[MasaroVerita]

One Suggestion for an interesting topic: FATIGUE - CNS, PNS and muscle fatigue. What is teh ratio between these three in chronic and in acute fatigue. Key studies and concepts so far. I suspect there is no solid data yet for definite conclusions.

[ironbarkdesign]

Interestingly Dr. Tim Noakes, who wrote the Lore of running, and got everyone onto carbs for running back in the 1980's is now recommending a low carb diet for exercise.

[Drogos]

Beet juice prior, orange juice after. Got it!!! Bears, Beets, Battlestar Galactica...also fasted for low intensity yaaaawn, boring shit, loaded for Strava PR hero days. GOT IT!!! Excellent video dude, keep rocking

[swamysammy]

Just like diamond the whole "recovery nutrition" is an invented industry. When this truth is heard from an athlete like you, it goes a long way!