Pre-ride snacking

One of the things we don't often think about is what to eat before a ride. Riders are often aware that eating too close to riding can upset their stomach. Or conversely that on a competition morning they feel completely unable to eat.


It is certainly worth giving some consideration to this topic, as eating prior to riding or any other cross training for that matter is an excellent opportunity for fuelling and ensuring you are able to work at the level you want to. However not all snacks are created equal in the lead up to a workout. Some can make you feel less than your best.

There are three key things to consider when you are thinking about what to eat before riding, or any other exercise for that matter:⁠

Choose carbs

Make it carbohydrate based. Contrary to what you might read on that influencers account, carbs are not the enemy. Far from it, they are the fuel that your muscles prefer during exercise, especially when you are exercising at high intensities or for prolonged periods of time. ⁠





⁠Avoid foods that sit in the stomach for a long time

The closer your get to exercise the less fat and fibre you want to have in your meal or snack. Why? Both fat and fibre make food stay in our digestive system longer. Ordinarily this is not an issue, but if you are about to go and move your body your probably don't want a lot sitting in your tummy.⁠


Reminder fibre is the part of plant based foods (fruit, vegetables, nuts, seeds, legumes, grains and cereals) that our body is unable to digest.

Tune in to your body

Listen to your body! We are all different so the best way to figure out what works for you is through trail and error. Take note of how you feel after particular snacks.

- Do some give you more energy than others?

- Do some snacks not sit well in your tummy? ⁠

- Are some snacks ok an hour or so before exercise, but upset your stomach if eaten directly before exercise?

- Are you able to

It's also worth noting if having a snack vs having nothing changes your concentration or focus.⁠




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