Nutrition

Expert advice on nutrition for cycling including what you should eat when riding a bike, advice on supplements and dietary requirements plus healthy recipe ideas

Man standing on weight scale, low section.

How to lose weight through cycling: 13 tips to help you shed the pounds

The best ways to get fitter and lighter on the bike

This rider’s simple homemade energy gel recipe saves him $300 a month and can be made anywhere

DIY gels cut weekly fuelling costs from $80 to $5 – and any rider can make them at home, or on the road

Black Bean Burgers

Hearty meat-free burgers rich in protein, fibre and iron

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Fish, Chips and Mushy Peas

A low-fat – and tasty – take on the traditional British Friday night feast

Chickpea Mocha Brownies

Delicious brownies that are perfect for fuelling your workout

Chicken Tikka Masala

A healthy twist on the nation's favourite curry that doesn't hold back on flavour

Cauliflower Pizza

The perfect post-workout treat – delicious and packed full of protein

Breakfast Burrito

Our take on the classic Mexican burrito

Remco Evenepoel of Belgium rides whilst drinking during the 63rd Itzulia Basque Country 2024, Stage 3

"It's why racing is so fast now" | Forget aerodynamics and new tech, rising carb limits are behind the lightning-fast speeds of WorldTour racing

from The Cycling Chef: Plant-Powered Performance.

Recipe: these tahini banana bread muffins are the perfect indulgent mid-workout snack for plant-based athletes

This Michelin-starred chef's muffin recipe is a satisfyingly semi-savoury vegan sweet treat

Pouring powder on water glass on background

Save money by making your own energy drinks – this is how you do it

Save cash with homemade sports hydration

Pearly barley risotto with kale and pine nut pesto from The Cycling Chef: Plant-Powered Performance.

Michelin-starred chef and British Cycling consultant wants you to eat less meat – here are 5 delicious vegan recipes to try

In Plant Powered Performance, Alan Murchison turns his attentions to vegan food and we share five delicious recipes from the new recipe book

Vegan food backgrounds: large group of multicolored fresh fruits, vegetables, cereals and spices shot from above on wooden background. The composition includes green apple, kiwi, pear, pomegranate, orange, coconut, banana, grape, berries, ginger, almonds, pistachio, olive oil, olives, goji berries, chia seeds, pinto beans, nutmeg, rosemary, radish, tomatoes, carrot, kale, avocado, onion, rice, cocoa powder, sweet potato, wholegrain pasta, tofu, lettuce, corn, broccoli, pepper, asparagus, green beans, among others. High resolution 42Mp studio digital capture taken with SONY A7rII and Zeiss Batis 40mm F2.0 CF lens

Cycling nutrition: everything you need to know, according to the latest science

Nutrition basics, how to manage your feeding when riding, DIY options and more

Four recovery drink powders shot on black background

Best cycling recovery drinks in 2025: our favourite carb and protein mixes for post-ride refuelling

Find the best recovery drink for your riding and learn more about post-ride recovery in our buyer's guide

Cutting poached egg on top of avocado toast with salmon

Protein for cycling: are you eating enough to recover fast and get stronger?

We explain everything cyclists need to know about this muscle-building micronutrient

Tour de France pro chef Hannah Grant shares five powerful new recipes

Fuel like Tour de France riders with these recipes from a pro cycling chef

Tour de France pro chef Hannah Grant shares five recipes loved by elite riders that will boost your cycling performance and electrify your taste buds

Alpecin-Deceuninck's Dutch rider Mathieu Van Der Poel drinks water from his bottle as he cycles in a breakaway in the ascent of the Col de la Croix Montmain during the 12th stage of the 110th edition of the Tour de France cycling race, 169 km between Roanne and Belleville-en-Beaujolais, in central-eastern France, on July 13, 2023.

How to stay hydrated on your bike

We explain how much and what to drink in different conditions

Handmade loaves of bread, made by Lorenzo Pajares, Movistar Team chef.

Carbohydrates and cycling: how to use carbs to ride faster and further

Carbohydrate intake, timing and type explained

Collage of energy drinks

10 of the best energy drinks for cyclists – and how to choose the right drink for your needs

How to fuel and hydrate at the same time, plus our buyer's guide

Jack Evans' pained expression in 4km laboratory time trial

Sodium bicarbonate supplements are all the rage in pro cycling – but what happened when I underwent a bicarb trial?

I took part in an independent trial of the Maurten Bicarb System used by Team Jumbo-Visma

A tech gallery from Tour De Lunsar, Sierra Leone between April 26-30, 2023 Jack Duncan (L) and Nate Mesmer (R) from US team Mike’s Bikes lead a breakaway on Stage two. The two Mikes Bikes riders donated the Cannondale bikes to Lunsar Cycling Team after the race. The Mike Bike’s Foundation helps to facilitate bike donations from the US to Sierra Leone. They work with partner bike shops in Sierra Leone who pay for the shipping of the bikes. Mikes Bikes runs a strict policy for donations. The criteria the bikes need to meet before they are shipped involves having a market value of over $50. The partners in Sierra Leone sell the bikes and/or use the parts on the bikes and make profits from the sales that pay wages, help to run racing teams and fund new cycling related projects. There are other organisations running similar schemes. Working Bikes in Chicago, Village Bicycle Project in. Salt Lake City, Mikes Bikes in California and Re-Cycle in the UK.

How to ride your first century, double century or longer distance in 2025

Five tips to help you achieve your long-distance goals

Clif Bar energy bar

9 of the best energy bars for keeping the bonk at bay

A jersey-pocketful of the finest fuel for on and off the bike

Specialized Rockhopper Elite 29 hardtail mountain bike

Beginner's cycling tips: 25 essential pieces of advice for new cyclists

Our guide to the basics of cycling kit, clothing, technique and more

Close-up of SIS energy gel in professional cyclist's jersey pocket.

The best energy gels for cycling in 2025

A selection of our favourite mid-ride fuels