{"id":178959,"date":"2020-08-18T11:39:24","date_gmt":"2020-08-18T11:39:24","guid":{"rendered":"https:\/\/www.welovecycling.com\/wide\/?p=178959"},"modified":"2020-08-25T06:46:40","modified_gmt":"2020-08-25T06:46:40","slug":"nutrition-for-mtb-adventures-fuelling-on-the-bike","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/wide\/2020\/08\/18\/nutrition-for-mtb-adventures-fuelling-on-the-bike\/","title":{"rendered":"Nutrition for MTB Adventures \u2013 Fuelling on the Bike"},"content":{"rendered":"

Fuelling on the bike is essential during races or long rides. It\u2019s what allows you to maintain energy levels, motivation, and the ability to recover well the next day. Let\u2019s go over how much you should be eating, when, and what type of snacks.<\/strong>
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Aim for 40-60 g of carbs per hour<\/strong><\/h2>\n

Normally, the most you can absorb is 1 g of carbohydrates per minute or 60 g per hour. If you train your gut and use a mixed-sugar drink with fructose and glucose, then you can get up to 90 g per hour but that\u2019s a special scenario most cyclists will never use. Working with a range from 40 to 60 g is important because you don\u2019t always need to eat the max amount of carbs.<\/p>\n

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Push your intake higher only when a hard climb or a demanding part of your route is coming up.<\/figcaption><\/figure>\n

If you are riding an easy, non-technical section, you might be absolutely fine with 40 g per hour. Push your intake higher only when a hard climb or a demanding part of your route is coming up. The more carbs you eat the higher the chance you will experience digestive issues, especially if you\u2019re starting to be dehydrated. That\u2019s another reason to be conservative with your intake and adjust it based on the intensity of riding.<\/p>\n

Take a variety of snacks<\/strong><\/h2>\n

It might not seem like much at first but if you eat 40-60 g of carbs per hour for many hours on the bike day after day, you\u2019re going to get sick of eating. It\u2019s especially hard when you only have one type of energy gel, for example. You will quickly get sick of it and it will become really hard to get enough carbs in. The key is to have a variety of different snacks to keep eating interesting. Try to have as many different flavours and textures as you can. Here is a list of popular cycling snacks.<\/p>\n

\u2022 Sandwiches \u2013 prepare several different kinds like peanut butter and jelly, ham, cheese\u2026
\n\u2022 Fruits \u2013 if you have extra space in your backpack, take a few bananas or your favourite fruits
\n\u2022 Rice cakes \u2013 these are very popular among road cyclists, check out our recipe<\/a>
\n\u2022 Energy bars<\/a> \u2013 test various brands and flavours or make your own with the help of our recipe<\/p>\n

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