Best food during cycling


For cycling, especially during long races, it's important to focus on both carbohydrates and fats as fuel sources. According to and , most endurance athletes heavily bias towards carbohydrates due to their efficiency in providing quick energy. Fat metabolism, while providing lots of energy, is much slower and may come into play during very long events, sometimes even utilizing ketones.

For typical cycling events that last an hour to several hours, carbohydrates are a key fuel source. You won't run out of them easily within that timeframe, so they are reliable for maintaining energy levels. On the other hand, fats become more relevant for extremely prolonged activities.

Endurance athletes often use a mix of strategies, and while exact details may vary and are sometimes kept confidential by teams, the general approach includes:

  • Carbohydrate intake: These can be in the form of energy gels, drinks, or bars consumed during the ride.
  • Fat intake: This may include products like ketone supplements for extended energy release.

Overall, maintaining a balance and ensuring adequate carbohydrate intake during cycling is crucial for optimal performance 1.

Endurance Fuel Sources

Andy and Andrew discuss the different fuel sources used by endurance athletes during races, including the use of carbohydrates and fat metabolism. They also touch on the importance of aerobic glycolysis and how it can take an athlete from 90 seconds of all-out work up to unlimited endurance.

Huberman Lab

Dr. Andy Galpin: How to Build Physical Endurance & Lose Fat | Huberman Lab Guest Series