Nutrition | How to fuel for cycling | Total Women's Cycling

Latest news, reviews and features for women who like to ride.


Training & Nutrition

Top 5 nutrition tips for cyclists

1. Stay hydrated

Regular fluid intake is vital to keep up your performance.

2. Eat pre-ride

2 hours prior to exercise is optimum, but watch you don’t OVEREAT.

3. Eat regularly during longer exercise

Your body can store enough energy for 90 minutes of strenuous exercise and 60-90g is recommended per hour to keep your stores topped up.

4. Practice nutrition strategy

Simples. Don’t try a random product you’ve never eaten before, your tummy will thank you for this.

5. Recovery

Replace your spent energy with protein and carbohydrates within an hour of your training.

These tips have been formulated by the sports nutritionists at Science in Sport (SiS). For more on SiS products, visit


Liked this? Why not try making some of our healthy recipes?

Recipe: Carrot and Hummus Roll Ups

Protein Powder Recipe: Apple, Flax, and Cinnamon Donuts

Recipe: Spinach, Broccoli and Pea Puff Bites


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