{"id":189274,"date":"2022-05-06T11:22:03","date_gmt":"2022-05-06T11:22:03","guid":{"rendered":"https:\/\/www.welovecycling.com\/wide\/?p=189274"},"modified":"2022-05-06T11:22:03","modified_gmt":"2022-05-06T11:22:03","slug":"spring-summer-cycling-snacks","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/wide\/2022\/05\/06\/spring-summer-cycling-snacks\/","title":{"rendered":"Spring & Summer Cycling Snacks"},"content":{"rendered":"

If you dared to venture outdoors for your bike rides over winter, you\u2019ll have likely avoided snacks altogether. You may have taken food that is easy to eat whilst riding or in a short time period \u2013 like gels, avoiding long snack stops and ensuring you keep warm. But as the snowline retreats and the shorts and sun make an occasional appearance, your snack stops will likely get longer as do your rides. This means your refuelling method will need some consideration if you don\u2019t already have your go-to cycling snacks.<\/strong><\/p>\n

<\/p>\n

The boring bit<\/strong><\/h2>\n

As a sportsperson, you\u2019ll know that nutrients are important to fuelling long stints of energy output to ensure you feel in good condition the whole way round and avoid the dreaded \u2018bonk\u2019.<\/p>\n

Carbohydrates are the king of foods for energy as your body will convert carbs into glucose (blood sugar) that your body uses for energy in cells, tissues and organs.<\/p>\n

When we think of carbs, we think of pasta,<\/a> potatoes, bread etc. but these days, you wouldn\u2019t be seen carrying around a loaf of bread for your ride. As these are \u2018slow-release\u2019 foods, they don\u2019t digest quickly enough on your ride and would instead be eaten a few hours before your ride. You should opt for high-GI (glycaemic index) foods such as sugary foods and drinks that contain fructose and dextrose. Though you should be careful to find the right balance of sugar and fat as fuelling only on sugar can lead to a \u2018crash\u2019 or energy dip later on in your ride.<\/p>\n

\"Cyclist<\/a>
You can use your new home cooking skills for the usual three meals of the day as well as for making the food you will eat on the bike. \u00a9 Profimedia, AFP<\/figcaption><\/figure>\n

How should I be fuelling?<\/strong><\/h2>\n

Any ride that lasts up to 1 or 2 hours shouldn\u2019t need any mid-ride snacks per se. Unless, of course, you\u2019re one for indulgence in which case make that cafe stop at the 1-hour mark and get yourself a slice of cake and a coffee!<\/p>\n

Over 90 minutes, studies show that the optimum intake is 30 \u2013 60 g of carbohydrates per hour. Since we\u2019re all different, this can, of course, vary but you\u2019ll soon figure out what works for you if you get it wrong on occasion.<\/p>\n

The important bit<\/strong>\u00a0<\/strong><\/h2>\n

Below are some cycling snack ideas and their correlating carbohydrate and calorie content to inspire your next ride. It can be useful to start off with more \u2018proper\u2019 food and save the high-sugar snacks for later in the ride when you\u2019re really suffering and need the boost to make it home.<\/p>\n\n\n\n\n\n\n\n\n\n\n\n\n
Snack<\/strong><\/td>\nServing size<\/strong><\/td>\nCalories<\/strong><\/td>\nCarbohydrates<\/strong><\/td>\n<\/tr>\n
Haribo Star Mix<\/td>\n16g bag<\/td>\n55<\/td>\n12.3g<\/td>\n<\/tr>\n
Kind Dark Chocolate Nuts & Sea Salt Bar<\/td>\n40g bar<\/td>\n180<\/td>\n16g<\/td>\n<\/tr>\n
High 5 berry energy gel<\/td>\n40g<\/td>\n91<\/td>\n23g<\/td>\n<\/tr>\n
Pretzels (Penn State- Sour Cream and Chive)<\/td>\n30g<\/td>\n127<\/td>\n23g<\/td>\n<\/tr>\n
Frozen grapes<\/td>\n150g (1 cup)<\/td>\n104<\/td>\n27g<\/td>\n<\/tr>\n
Banana<\/td>\nMedium banana<\/td>\n105<\/td>\n27g<\/td>\n<\/tr>\n
Crunchy peanut butter Clif bar<\/td>\n68g bar<\/td>\n240<\/td>\n40g<\/td>\n<\/tr>\n
Peanut butter & jam sandwich<\/td>\n1 sandwich<\/td>\n330<\/td>\n43g<\/td>\n<\/tr>\n
Dates<\/td>\n100g\/14 dates<\/td>\n277<\/td>\n75g<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

 <\/p>\n

These will give you an idea of the levels of carbs and calories in certain types of foods so you can find what works for you, be that fruit, energy bars and gels or a whole sandwich if that\u2019s what you want to carry. Alternatively, you might choose to make your own snacks<\/a>.<\/p>\n

Whatever you decide to eat, enjoy the ride! And don\u2019t forget that post-ride snack too for an effective recovery<\/a> so you can go out and do it all again the next day.<\/p>\n","protected":false},"excerpt":{"rendered":"

If you dared to venture outdoors for your bike rides over winter, you\u2019ll have likely avoided snacks altogether. You may […]<\/p>\n","protected":false},"author":99,"featured_media":189275,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[332],"tags":[6343,2916,3574,6341,6342],"global-categories":[3366],"class_list":["post-189274","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health-and-training","tag-carbohydrates","tag-carbs","tag-cycling-nutrition","tag-cycling-snacks","tag-spring-cycling-snacks","global-categories-cycling"],"yoast_head":"\nSpring & Summer Cycling Snacks - \u0160koda We Love Cycling<\/title>\n<meta name=\"description\" content=\"In spring, your refuelling method will need some consideration if you don\u2019t already have your go-to cycling snacks.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.welovecycling.com\/wide\/2022\/05\/06\/spring-summer-cycling-snacks\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Spring & Summer Cycling Snacks\" \/>\n<meta property=\"og:description\" content=\"In spring, your refuelling method will need some consideration if you don\u2019t already have your go-to cycling snacks.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.welovecycling.com\/wide\/2022\/05\/06\/spring-summer-cycling-snacks\/\" \/>\n<meta property=\"og:site_name\" content=\"\u0160koda We Love Cycling\" \/>\n<meta property=\"article:published_time\" content=\"2022-05-06T11:22:03+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2022\/05\/Cyclist-Snacking-profimedia-0623733089-CVR.webp\" \/>\n\t<meta property=\"og:image:width\" content=\"990\" \/>\n\t<meta property=\"og:image:height\" content=\"660\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/webp\" \/>\n<meta name=\"author\" content=\"tereza\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Charlotte Murray\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"5\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.welovecycling.com\/wide\/2022\/05\/06\/spring-summer-cycling-snacks\/\",\"url\":\"https:\/\/www.welovecycling.com\/wide\/2022\/05\/06\/spring-summer-cycling-snacks\/\",\"name\":\"Spring & Summer Cycling Snacks - 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