During a bike tour, you will expend a lot of energy, which you should replenish with carbohydrates, healthy fats, proteins, vitamins and minerals. This is the only way to stay productive and really enjoy your trip. Find out which foods are the best energy suppliers and which snacks are particularly suitable for a bike trip.
Nutrition for cyclists and endurance athletes
Cycling is an endurance sport. It is therefore particularly important for you to ensure you consume complex carbohydrates, electrolytes and water before and during your bike tour. Your diet should consist of up to 60% carbohydrates, 30% healthy fats and 10% proteins. In addition to whole grain bread, whole grain pasta, rice and potatoes, your diet should also include fruit, vegetables and nuts. Avoid heavy and fatty meals, as they are difficult to digest and tend to inhibit performance. Proteins are important to support your body’s regeneration. Nutrients such as iron, magnesium, calcium and B-complex vitamins, as well as vitamins A, C and E, also play an important role in your performance.
Cycling tour food – the top 5 snacks
The ideal snacks for your bike tour are varied, nutritious and particularly easy to take with you, because, as you know, space for provisions is limited on a bike tour. Our top 5 snacks for your bike tour:
- The classic: fruit and vegetables
- Nuts and legumes - practical bike tour snacks
- A variety of dried fruit
- Quark and low-fat dairy products
- Energy bars and energy gels - for extra power
The classic: fruit and vegetables
Fruit and vegetables should not be missing from any diet. Apples, avocados, bananas, cucumbers and bell peppers are also among our most important snacks for a successful bike tour. Whether short bike trips or extended tours, fruit and vegetables provide you with vitamins, phytochemicals, minerals and fiber. So there are many good reasons to include at least three portions of vegetables and two portions of fruit in your daily diet. Tip: a smoothie you have mixed yourself in the morning can help you to fill your fruit and vegetable stores.
Nuts and pulses – practical cycle tour food
Nuts are also part of a balanced diet and are practical companions for a bike tour. They contain valuable minerals and vitamins as well as sodium, potassium, magnesium and phosphorus. Legumes also provide plenty of proteins and phytochemicals. Lentils, beans and peas are therefore a good addition to a meal during your bike tour.
Varied dried fruit
It is not always possible to take enough fresh fruit with you on a bike tour. This is where dried fruit comes into play. In addition, dried fruits have the advantage of providing a comparatively large amount of minerals such as magnesium, potassium and iron, as well as fiber. This is because the water evaporates during the processing of fresh fruit, thereby concentrating the nutrient content. Dried apricots, figs and papayas add variety to your diet. Tip: dried fruit aids digestion. So don’t overdo it with these healthy snacks.
Quark and low-fat dairy products
Low-fat dairy products provide important proteins that can help your body to regenerate. Cottage cheese, skimmed milk, low-fat cheese and cottage cheese are particularly suitable. Proteins are especially important in the regeneration phase, i.e. after cycling.
Energy bars and energy gels – for extra power
Energy gels have the advantage over bars in that they are easier to digest and have a high energy density. In addition, gels cannot melt or be squashed. For sportive cycle tours, it can be an advantage that energy gels can also be eaten on the bike and provide energy quickly. In comparison, energy bars don’t work as quickly but they are more sustainable. Energy bars are good for longer tours at low to medium intensity. Tip: Before you decide on an energy bar, read the information on the packaging, because there are special bars with high protein, carbohydrate or fat content.
Bicycle tour - take food with you and plan meals
Healthy snacks such as energy bars, dried fruit, nuts and whole grain bread with hard cheese do not take up much space and should not be missing from your packing list for the bike tour. Whether by bike and boat, river bike tours or centre-based tours, on most routes there are opportunities for shopping or for a restaurant visit. So you can replenish your supplies and energy reserves again and again. Nevertheless, we recommend that you fortify yourself with a hearty breakfast before starting the tour.
Snacks Cycling tour – something for everyone
On a multi-day cycling tour, you need energy, which you can increase with a balanced diet. Your diet should include carbohydrates, electrolytes, healthy fats, proteins, vitamins and minerals. Tastes differ, so you can replenish your energy reserves with wholemeal bread, avocados and cottage cheese as well as with rice, nuts and dried fruit. Also, make sure you drink enough and take in sufficient electrolytes. So, nothing stands in the way of your bike ride and you can start with full energy.
FAQs – snacks for the bike ride
What should you eat on a bike ride?
During a bike ride, it is important to supply your body with enough energy. Nuts, fruit, dried fruit or energy bars, for example, are suitable provisions. Also, make sure you drink enough.
What gives you strength when cycling?
Cycling consumes a lot of energy. That’s why it’s all the more important to replenish your energy stores in the form of carbohydrates, healthy fats, proteins, vitamins and minerals. So plan enough breaks during your tour to eat and drink.
What should you eat for breakfast before a bike ride?
A balanced breakfast is a good basis for your bike tour. Include protein in the form of eggs or cottage cheese, carbohydrates such as those found in whole grain bread or oatmeal, and healthy fats in the form of peanut butter or avocado.