There are a few things to prepare for before going on a bike tour vacation. Some of those things include what to wear and how to stretch before each ride. But another important factor is our diet. What are the best foods to eat for a biking tour? Here is some information on how and what to eat for your upcoming bike tour vacation.

Note: With all of these food suggestions, we realize that each person’s body is different. So be sure to talk to a nutritionist or doctor to see if these suggestions are right for you.

It is essential to maintain a diet that supports your biking tour. This is primarily done through carbohydrate levels. You need to keep your carbs up so that you have the energy to ride as much as you will. For rides over 1 hour, it is generally wise to eat 30-60 grams of carbohydrates per hour. This can vary depending on how your body functions. If you are looking for 30 grams of carbohydrates, any of the following foods may be able to suffice: 500ml bottle of commercially available isotonic sports drink can work well. Energy gels are also an option. 1 ½ carbohydrate energy gels should work. For a sweeter taste, try a small handful of jellied sweets. You also can’t go wrong with a natural, large banana (1 per hour).

As mentioned earlier, those foods go well with a biking tour over 1 hour. Some can be conveniently placed in your pocket. However, rides under an hour do not require eating during the ride. You will have plenty of fuel for your body before the ride. We recommend waiting 2-4 hours after a good meal before going biking. If you had a smaller snack, then it is best to wait 30 minutes – 2 hours. Breakfast should consist of whole grain, carbohydrates, protein, and healthy fat. Again, you don’t want to be digesting food while riding. That is an efficient way to make you vomit. So if you are going to eat before the ride, give yourself enough time to digest.

There are certain foods I would avoid eating before a ride. These include high-sugar cereal. Yogurt and Citrus fruits are also bad for before the ride. I would avoid pancakes with syrup as well.

Once the ride is complete, you will want to eat something that will refill your energy, but also nurture your muscles. I would wait for about 15 minutes after the ride is over for the day. This requires some carbohydrates and protein. Certain suggestions would be specialty recovery drinks, a peanut butter banana smoothie, or a baked potato.

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