{"id":200555,"date":"2025-08-26T17:40:57","date_gmt":"2025-08-26T17:40:57","guid":{"rendered":"https:\/\/www.welovecycling.com\/wide\/?p=200555"},"modified":"2025-08-26T17:40:57","modified_gmt":"2025-08-26T17:40:57","slug":"ai-nutritionist-how-should-i-fuel-my-next-ride","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/wide\/2025\/08\/26\/ai-nutritionist-how-should-i-fuel-my-next-ride\/","title":{"rendered":"AI Nutritionist \u2013 How Should I Fuel My Next Ride?"},"content":{"rendered":"<p style=\"font-weight: 400;\"><strong>You\u2019ve got a ride planned, maybe a 90-minute zone 2 spin, a 3-hour group ride or a race with serious efforts. You\u2019ve done these before, but what and when should you eat to feel strong from start to finish and recover well? Yes, your new AI nutritionist can help with this, too. If you describe your ride clearly, it can build a fuelling plan personalised to you.<\/strong><\/p>\n<p><!--more--><\/p>\n<h2><strong>What AI is good at (and what it isn\u2019t)<\/strong><\/h2>\n<p style=\"font-weight: 400;\">AI is surprisingly capable at giving you:<\/p>\n<ul>\n<li>A fuelling plan for your specific ride: how many carbs per hour, when to eat, what types of foods to choose<\/li>\n<li>Fluid and electrolyte estimates based on duration and weather<\/li>\n<li>Pre- and post-ride meal suggestions<\/li>\n<li>Alternative options if you\u2019re on a budget, avoiding gels or eating mostly whole foods<\/li>\n<\/ul>\n<p style=\"font-weight: 400;\">But it can\u2019t:<\/p>\n<ul>\n<li>Measure your personal sweat rate<\/li>\n<li>Know how well your gut handles high-carb fuelling<\/li>\n<li>Estimate your glucose or fat oxidation rates under different intensities<\/li>\n<\/ul>\n<p style=\"font-weight: 400;\">So, treat AI as a smart and supportive assistant, not a professional coach. You do have to use your common sense and check the recommendations you get. But still, for everyday rides, it\u2019s more than good enough.<\/p>\n<h2><strong>Tell the AI about your ride<\/strong><\/h2>\n<p style=\"font-weight: 400;\">The better you describe the ride, the more useful the answer will be. Focus on duration, heart rate zones, power or just perceived effort. Mention what you usually eat, how your gut responds, and anything you want to avoid.<\/p>\n<p style=\"font-weight: 400;\"><strong>Sample prompt: <\/strong><em>Please act as a sports nutritionist. Tomorrow, I\u2019m doing a 3-hour endurance ride with some tempo intervals in the second hour. I\u2019m aiming to feel strong throughout and recover well for the next day. I\u2019m 70\u202fkg. I usually tolerate about 60\u201370\u202fg of carbs per hour, but haven\u2019t tested higher. I prefer solid foods early in the ride and switch to gels if needed later. The weather should be pretty mild, around 25\u00b0C. Please suggest what and when I should eat and drink.<\/em><\/p>\n<figure id=\"attachment_190723\" aria-describedby=\"caption-attachment-190723\" style=\"width: 990px\" class=\"wp-caption alignnone\"><a href=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2022\/09\/Scrambled-eggs-protein-profimedia-0724813443-CVR.webp\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-190723 size-full\" src=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2022\/09\/Scrambled-eggs-protein-profimedia-0724813443-CVR.webp\" alt=\"Scrambled eggs\" width=\"990\" height=\"660\" srcset=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2022\/09\/Scrambled-eggs-protein-profimedia-0724813443-CVR.webp 990w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2022\/09\/Scrambled-eggs-protein-profimedia-0724813443-CVR-300x200.webp 300w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2022\/09\/Scrambled-eggs-protein-profimedia-0724813443-CVR-768x512.webp 768w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2022\/09\/Scrambled-eggs-protein-profimedia-0724813443-CVR-272x182.webp 272w\" sizes=\"auto, (max-width: 990px) 100vw, 990px\" \/><\/a><figcaption id=\"caption-attachment-190723\" class=\"wp-caption-text\">What and when should you eat to feel strong from start to finish and recover well? \u00a9 Profimedia<\/figcaption><\/figure>\n<p style=\"font-weight: 400;\"><strong>Expected output<\/strong>:<\/p>\n<p style=\"font-weight: 400;\">Pre-ride (2\u20133 hours before):<\/p>\n<p style=\"font-weight: 400;\">Eat a high-carb, moderate-protein, low-fat meal: 2 slices of toast with jam + 1 banana + a small portion of scrambled eggs (approx. 80\u201390\u202fg carbs, 15\u201320\u202fg protein, &lt;10\u202fg fat). Hydrate with 500\u2013600\u202fml of water or a <a href=\"https:\/\/www.welovecycling.com\/wide\/2017\/09\/13\/cyclists-hydration-homemade-electrolyte-drink\/\" target=\"_blank\" rel=\"noopener\">light electrolyte drink.<\/a><\/p>\n<p style=\"font-weight: 400;\"><strong>During the ride:<\/strong><\/p>\n<ul>\n<li>Hour 1: 1 banana (25\u202fg carbs) + 1 energy bar (35\u201340\u202fg carbs); 500\u2013750\u202fml water or electrolyte drink<\/li>\n<li>Hour 2 (tempo intervals): 1 gel (25\u202fg) + 500\u202fml isotonic drink (30\u202fg carbs); a small piece of dried fruit<\/li>\n<li>Hour 3: 1\u20132 gels or a carb drink providing 60\u201370\u202fg carbs; 500\u2013750\u202fml fluid<\/li>\n<\/ul>\n<p style=\"font-weight: 400;\"><strong>Post-ride (within 60 minutes):<\/strong><\/p>\n<p style=\"font-weight: 400;\">Smoothie with 250\u202fml oat milk, 1 banana, 30\u202fg protein powder, oats, and berries; (approx. 80\u201390\u202fg carbs, 30\u202fg protein)<\/p>\n<p style=\"font-weight: 400;\">As usual, you can see that the response from the AI is pretty good, but may need a few follow-up questions to be truly good. For example, you can insist on more real food options and fewer gels during the ride, and you can ask for more precise numbers instead of ranges.<\/p>\n<h2><strong>Follow up after the ride<\/strong><\/h2>\n<p style=\"font-weight: 400;\">What makes AI helpful isn\u2019t just planning, it\u2019s reviewing what actually happened. You can come back after your ride and paste what you ate, drank, how you felt, and where things went wrong (or right). This mimics what pro teams do: every rider reports what they actually consumed. This can help you reflect and make changes in the future.<\/p>\n<p style=\"font-weight: 400;\"><strong>Sample prompt: <\/strong><em>Here\u2019s what I actually ate and drank on the ride: 1 banana, 1 bar (30 g carbs), 2 gels, 600 ml of water per hour. I felt OK until the last 30 minutes, then I faded. What would you change for next time?<\/em><\/p>\n<p style=\"font-weight: 400;\">AI isn\u2019t a high-performance sports dietitian, but it doesn\u2019t have to be. For most amateur riders, it\u2019s a powerful way to start fuelling smarter. It can save you time, and it will help you get in the habit of reflecting after rides and being intentional with fuelling.<\/p>\n<p style=\"font-weight: 400;\">In the final article, we\u2019ll flip the question: What can AI still not do, and where do human nutritionists clearly do better?<\/p>\n","protected":false},"excerpt":{"rendered":"<p>You\u2019ve got a ride planned, maybe a 90-minute zone 2 spin, a 3-hour group ride or a race with serious [&hellip;]<\/p>\n","protected":false},"author":99,"featured_media":195772,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[332,329],"tags":[8631,3574,6127,6200],"global-categories":[3366],"class_list":["post-200555","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health-and-training","category-road-cycling","tag-ai-nutritionist","tag-cycling-nutrition","tag-healthy-diet","tag-sports-nutrition","global-categories-cycling"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v25.3 (Yoast SEO v25.9) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>AI Nutritionist \u2013 How Should I Fuel My Next Ride? - \u0160koda We Love Cycling<\/title>\n<meta name=\"description\" content=\"You\u2019ve got a ride planned, maybe a 90-minute zone 2 spin, a 3-hour group ride or a race with serious efforts. 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