So, it really bothers me to see how nutrition is often left behind. It’s the one thing that we don’t dig too much into. We’ve heard some half-truths and downright ridiculous myths, and they start circulating in our groups, trying to pass as canon.
Now, some sound smart and actually have some scientific backing. But then there are those that you might wonder why anybody is listening to them. It’s much like the bleach-drinking fad during the pandemic.
So, to vent my frustration, let’s discuss the six nutrition myths that are not just false but can actually be counterproductive if you follow them.
Cut carbs to lose weight
Carbs are the enemy. You’ve heard that from anyone who’s ever tried to lose weight. As part of the husky population, I can tell you that I fell for that one myself back in the day. I looked at spaghetti as if it was plotting to overthrow me from my rightful place at the table.
Now, to be honest, this is actually scientifically true. Cutting carbs will inevitably help you lose weight. However, you can’t live your life carb-free. It’s unhealthy and, sooner or later, you will be right back where you started, plus a few kilogrammes on top. Call it an interest.
Furthermore, losing weight by depriving your body of energy is not something a cyclist should ever consider. Sure, you will lose something but it won’t be weight. It will be speed, stamina, energy, and possibly your dignity when that 6-year-old overtakes you on the flat.
Without carbs, you are like a smartphone at 1% battery – barely functioning and one step away from disaster.
So, if you are cycling, eating carbs is simply a must. However, choose the good ones. Whole grains, fruits, and potatoes will keep you spinning without turning you into a couch-bound croissant. And yes, that includes actual croissants on special occasions.

Ride on an empty stomach for greater weight loss
Speaking of losing weight, you might have heard the age-old tale that riding on an empty stomach will help with your kilos. The logic behind this is that if you don’t have carbs to burn, your body will switch to fat. Now, there is some truth to that, though it’s much more complex. Still, no breakfast means no energy. Naturally, that translates to you being dropped or your legs dying halfway on that climb you usually dash through.
Sure, fasted rides might make sense for elite athletes tweaking their metabolism, but for the rest of us mere mortals, they mostly result in bad moods and worse decisions. Naturally, that’s another myth I’ve fallen for back in the day. Since I started fuelling correctly, I dropped 45 minutes from my 21 km climb. Before that, I had times when I bailed because my legs simply stopped working. I couldn’t move forward.
So, I left the fasted rides for my indoor trainer. There are fewer risks of mistakes, and I can stuff myself like a Christmas pig if my stomach tries to revolt.
Food is optional on short rides
Yeah, another brilliant one. Food is optional only if you go with your nephew on a ride around your local park. Every ride should be taken seriously if you’re trying to reach your goals. Even if it’s a one-hour quickie, you need to be properly prepared. Plus, you never know when your one-hour ride might enter a shortcut that will add another 2,000 meters and 3 hours.
Always be prepared. Have something in your back pocket if your stomach starts growling like a dog that just saw the postman getting close. It’s better to be safe than sorry, even if it’s just a bar, a gel pouch or a humble banana. The worst case is that you won’t need it, and it becomes the pre-ride snack for tomorrow.
Your body knows when you need to drink
Yeah, that one will lead to cramps. It’s that simple. Your body is much like your date. It’s always late, yet you love them anyway. However, by the time your body informs you that you’re dehydrated, it’s way too late. And when you’re dehydrated on a ride, things go downhill fast. Your legs stop cooperating, your brain feels foggy, and cramps start popping up like uninvited guests at a party. Drinking only when you’re thirsty is the cycling equivalent of waiting for a flat tyre before you carry a spare tube – it’s reactive, not proactive.
So, make it a habit to sip water every 20 minutes or so. Usually, you have to drink about one bidon per hour. Don’t forget that every third bidon should be filled with electrolytes. Otherwise, you will soon find out what it means to have your belly full of water, yet feeling just as thirsty as before gulping down half a litre of liquid.
Supplements will take care of everything
If you listen to those Social Media ads, supplements are all you need. They are like the snake oil of modern nutrition. Companies will promise you whatever you want to hear. You will be faster and leaner; your hair will stop falling, and your eyesight will become better: you name it. Spoilers, though. None of this is true.
While supplements can fill gaps in your diet, they’re not a free pass to skip proper meals. No amount of protein shakes or “super greens” can replace the nutrients in real, actual food. Plus, there’s always that one guy who swears by their brand of supplements but can’t keep up on climbs because they had some powder with water for breakfast. Focus on whole foods first. Supplements are fine as backups but your body wasn’t designed to thrive on magic powders and mystery pills.
Natural food is always better than sports nutrition products
Being a stickler for natural foods is no better. Sure, natural food is great when you’re sitting at a table. Try eating a potato salad mid-ride. Yeah, almonds and dates are not the best snack when you’re trying to breathe through your chest, ears, and some other body parts.
Sports nutrition products might look like they belong in a chem lab but they’re designed for a reason. Gels, bars, and electrolyte mixes are easy to carry, quick to digest, and scientifically formulated to keep you moving. Your homemade trail mix might be delicious but it won’t stop you from bonking mid-sprint.
The answer, if you’re wondering, is a healthy mix of both. When you have the opportunity, always choose natural food. However, when you’re on the road, stick to energy-intense instant sports foods. Your body doesn’t have the time to digest and transform that avocado toast into energy. It needs it now. So, swallow a gel or two, and don’t act as if you don’t like feeling like a professional cyclist.
Some final thoughts
Cycling nutrition doesn’t have to be complicated – just don’t believe everything you hear. Carbs are your friends, fasted rides are overrated, and beer does, in fact, bring something to the table. It brings joy.
The next time someone offers you one of these “reasonable” pieces of advice, smile, nod, and go eat a banana. Because when it comes to cycling, the fuel you choose can make or break your ride – and no one wants to be the person bonking at the back of the pack. Ride smart, eat smarter, and always pack a snack.