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Halfway through a long Saturday ride, the group pulls up at the café. Some order a pastry and a coffee. One rider sticks to black coffee because he’s “trying to get lighter for the hills”. By the last climb, he’s the one dropped. Cycling has a complicated relationship with food: riders burn huge amounts of energy, yet many are also chasing a lower weight for climbing. Getting that balance right matters for performance and, more importantly, for health. This page covers what cyclists eat day to day, how much carbohydrate and protein the experts recommend, the risks of under-fueling, and which supplements have real evidence, with the safety rules for each.
General information, not medical or dietary advice. Talk to your doctor or a registered dietitian (ideally a board-certified sports dietitian) before starting any supplement, especially if you have a health condition, take medication, are pregnant, or are under 18. For race-day fueling, see race day; for an overview of the sport, the cycling hub.
Carbohydrate: match it to your riding
Carbs are the main fuel for hard riding. The joint position statement from the American College of Sports Medicine (ACSM), the Academy of Nutrition and Dietetics and Dietitians of Canada sets daily targets by training load:
| Training load | Example | Carbs per kg of body weight per day | 70 kg rider |
|---|---|---|---|
| Light | Low-intensity or skill sessions | 3–5 g | 210–350 g |
| Moderate | About 1 hour a day | 5–7 g | 350–490 g |
| High | 1–3 hours a day, moderate to hard | 6–10 g | 420–700 g |
| Very high | 4–5+ hours a day (stage racing, camps) | 8–12 g | 560–840 g |
That’s a lot of rice, pasta, oats, potatoes, bread, fruit and, on long days, sports foods. The same statement notes that some athletes deliberately train with low carbohydrate availability on certain easy sessions to boost training adaptations. That’s an advanced tactic best done with a sports dietitian, never on hard days, and not something to confuse with simply eating too little.
Protein, iron, calcium and vitamin D
- Protein: ACSM’s statement puts athletes’ needs at about 1.2–2.0 g per kg a day, spread over meals, with 15–25 g (about 0.25–0.3 g/kg) in the hours after hard rides. For a 70 kg rider, that’s 84–140 g a day, which most people can get from food.
- Iron: low iron hurts endurance. ACSM notes that iron needs are higher for female athletes, and that low intake, low energy intake, blood loss and heavy training all lower iron status. Get tested before supplementing: UEFA’s expert nutrition statement warns that routine iron supplementation “can do more harm than good”.
- Calcium and vitamin D: both matter for bone, which is a weak spot for cyclists. Get them from dairy or fortified foods, leafy greens and sensible sun, and ask your doctor about testing vitamin D if you train indoors a lot or live far north.
The big risk: under-fueling
Because power-to-weight ratio matters on climbs, cycling is one of the sports where riders are most tempted to eat too little. The International Olympic Committee’s 2023 consensus statement on Relative Energy Deficiency in Sport (REDs) describes what happens when energy intake doesn’t cover training: it can affect hormones, menstrual function, bone health, immunity, mood and performance, in men and women. Low energy availability exists on a spectrum, from short-term and adaptable to harmful. Cyclists have an extra problem: riding is low-impact, and a 2025 review notes that cyclists and swimmers are at higher risk of low bone density.
Warning signs: missed or irregular periods, stress fractures, constant fatigue, frequent illness, falling performance despite training, low libido, mood changes, or thinking about food and weight all the time. If that sounds familiar, see a sports medicine doctor and a sports dietitian. Fuel your training first; let weight take care of itself.
Supplements: what has evidence, and the rules
The IOC consensus statement on dietary supplements (2018) and UEFA’s expert group (2021) agree on the basics: food first; a few supplements have good evidence; many don’t; and contamination is a real risk. In one study cited by UEFA, about 15% of 634 supplements from 13 countries contained prohormones not listed on the label. Competitive cyclists who are tested are responsible for anything found in their sample, whatever the label said.
- Choose third-party tested products: NSF Certified for Sport or Informed Sport. These programs lower the risk, they don’t remove it, and they don’t test whether a product works.
- Follow the label dose. We don’t give dosing advice beyond it.
- Skip anything that promises fat burning, testosterone or “anabolic” effects. Products like that are where banned substances turn up.
Sports foods: gels, drinks, bars
For cyclists, the most useful “supplements” are sports foods that make it easy to hit carbs-per-hour targets on long rides, such as Maurten Gel 100 (25 g carbs, Informed Sport per the maker). They’re listed as sports foods in both the IOC and UEFA statements. Our best energy gels and best electrolyte powder guides compare them.
Caffeine
UEFA’s statement lists caffeine among the supplements with stronger evidence. It’s common in cycling, in coffee and caffeinated gels. Responses vary a lot, and side effects include anxiety, nausea, poor sleep, tremor and a racing heart. It isn’t for people with heart problems, during pregnancy or for anyone sensitive to it, and it doesn’t belong in kids’ or teens’ diets: the American Academy of Pediatrics says energy drinks and stimulants have no place there.
Creatine
One of the most studied supplements, with good evidence for repeated sprints and strength training. Track sprinters, BMX and criterium racers may benefit most. Road climbers should know UEFA’s note that it typically adds 1–2 kg of body mass. Thorne Creatine is NSF Certified for Sport. The AAP recommends against creatine for athletes under 18.
Beta-alanine and nitrate (beetroot)
Both are popular with endurance athletes and both appear in the IOC consensus, but UEFA’s experts judged the evidence for them weaker than for caffeine and creatine. If you try them, pick a third-party tested product and test in training.
Protein powder and multivitamins
Not necessary for most riders, but convenient. Thorne Whey Protein Isolate (21 g protein per serving) and the Klean Athlete Klean Multivitamin are both NSF Certified for Sport. A multivitamin can fill gaps in a restricted diet; it isn’t a substitute for food or for testing a suspected deficiency.
| Product | What it is | Third-party testing | About per serving |
|---|---|---|---|
| Thorne Whey Protein Isolate | 21 g whey protein | NSF Certified for Sport | $2.17 ($65 / 30) |
| Thorne Creatine | 5 g creatine monohydrate | NSF Certified for Sport | $0.49 ($44 / 90) |
| Klean Multivitamin | Multivitamin, no iron listed | NSF Certified for Sport | $1.53 (about $46 / 30) |
| Maurten Gel 100 | 25 g carbohydrate gel | Informed Sport (maker says) | $3.75 ($45 / 12) |
Thorne Whey Protein Isolate
- 21 g protein per serving
- 30 servings, about $65
- NSF Certified for Sport
Thorne Creatine
- 5 g creatine monohydrate
- 90 servings, about $44
- NSF Certified for Sport
Klean Athlete Klean Multivitamin
- 2 tablets per serving
- 1,000 IU vitamin D3
- NSF Certified for Sport
Maurten Gel 100
- 25 g carbs per gel
- Glucose:fructose 1:0.8
- Box of 12, about $45
A day of eating for a training cyclist
- Breakfast (before a long ride): oatmeal with banana and honey, yogurt, coffee.
- On the bike: sports drink, gels, rice cakes or bars to hit your carbs per hour; water.
- After: chocolate milk or a smoothie, then a real meal soon after: rice, chicken, vegetables.
- Dinner: pasta or potatoes, fish or beans, salad; a bigger plate on big training days.
- Rest days: fewer carbs, same protein, plenty of fruit and vegetables.
These are examples, not a meal plan. For more, see cycling recovery, cycling training, our best protein powder for athletes, best creatine and best multivitamin for athletes guides, and the soccer nutrition page for how team-sport needs differ.
Cycling nutrition: FAQs
How many carbs does a cyclist need a day?
It depends on how much you ride. ACSM guidance runs from 3–5 g per kg of body weight on light days to 6–10 g/kg for 1–3 hours of training a day and 8–12 g/kg for 4–5 hours or more.
How much protein do cyclists need?
About 1.2–2.0 g per kg of body weight a day, per ACSM’s joint statement, spread over meals, with 15–25 g after hard rides. Most riders can get this from food.
Should cyclists take creatine?
It has good evidence for sprints and strength work, so track, BMX and crit riders may benefit. It can add 1–2 kg of body weight, which climbers may not want. Choose an NSF Certified for Sport product, follow the label, and talk to your doctor first. Not recommended under 18 (AAP).
What is REDs in cycling?
Relative Energy Deficiency in Sport: health and performance problems caused by not eating enough for your training. The IOC’s 2023 consensus links it to hormone, bone, immune and mental health effects in both men and women. Cyclists are at risk because of the pressure to be light and because riding does little for bone. See a sports medicine doctor if you notice warning signs.
Are supplements safe for drug-tested cyclists?
No supplement is risk-free: one study found about 15% of products tested contained undeclared prohormones, and athletes are responsible for what’s in their sample. Third-party certification (NSF Certified for Sport, Informed Sport) lowers the risk. Check with your federation or anti-doping agency if unsure.