December 17, 2025
Long rides are an energy and hydration math problem: carbs power the work, fluids and sodium stabilize the system, and protein helps you bounce back. This guide gives clear, field-tested food options and simple targets you can adapt to your pace, weather, and gut.
Before: prioritize easily digested carbs plus some protein; keep fat and fiber low close to the start.
During: aim for 30–60 g carbs/hour for most riders; 60–90 g/hour for harder/longer rides if tolerated; add sodium and fluids.
After: within 1–2 hours, get carbs to refill glycogen and protein to repair muscle; keep hydrating until urine is pale.
Practice your fueling in training; the best plan is the one your gut tolerates at your intensity.
If you’re cramping, bloated, or bonking, adjust timing, carb type, and sodium—not just total calories.
The lists below are ranked by (1) digestion tolerance while riding, (2) carb delivery per bite, (3) practicality to carry and eat, (4) sodium/fluid support for long rides, and (5) recovery impact (for post-ride foods). Rankings assume a typical endurance ride (2–6+ hours) and can be adjusted for body size, intensity, temperature, and personal preferences.
Most long-ride fatigue is predictable: low blood glucose, depleted glycogen, dehydration, and low sodium. A simple, repeatable fueling structure reduces bonks, improves pacing, and shortens recovery time—so you can ride longer and feel better after.
High-carb, easy to scale portions, moderate protein, and usually gentle on the stomach when fat/fiber are kept reasonable.
Great for
Dense carbs with low fiber and easy chewing. Jam boosts quick carbs; peanut butter adds satiety but can slow digestion if overdone.
Great for
Highest practicality and steady carb delivery with low chewing effort; easier to hit 60–90 g carbs/hour. Works especially well at higher intensities where solid food feels hard to tolerate.
Great for
Very portable and high-carb per gram; excellent for climbs, surges, and late-ride energy dips. Requires water for best tolerance; sweetness can become limiting over many hours.
Highly convenient carbs + high-quality protein in a drinkable form; often well tolerated immediately post-ride and supports both glycogen replenishment and muscle repair.
Great for
Excellent carb base with flexible protein options; easy to digest and scales well for big training loads. Sodium in sauces supports fluid retention after heavy sweating.
Great for
The biggest “aha” is that long-ride fueling is mostly carbohydrate logistics: you want a steady stream of carbs you can actually absorb at your intensity. Liquid carbs rank highest during the ride because they reduce chewing and make hourly targets easier to hit.
GI problems are often a concentration/timing issue, not a toughness issue. If your stomach rebels, try smaller, more frequent doses; add water with gels; reduce fiber/fat; and consider a glucose+fructose approach for higher hourly carbs.
Sodium isn’t only about cramps; it helps you hold onto the fluid you drink. On hot rides, many riders feel better when they intentionally add sodium rather than only drinking plain water.
Frequently Asked Questions
Most riders do well with 30–60 g carbs/hour for steady endurance. If the ride is hard, long, or you’re racing, 60–90 g/hour can improve performance if you’ve trained your gut and use carbs you tolerate (often a mix of glucose and fructose sources).
Use a small, low-fiber carb top-up 15–45 minutes before: a banana, applesauce pouch, a few dates, or a small gel with water. It won’t replace a full breakfast, but it can prevent an early dip in blood sugar.
For most 2–5 hour rides, prioritize carbs and fluids first. Small amounts of protein can help on very long, low-intensity rides, but too much protein (and fat) can slow digestion and worsen GI symptoms during hard efforts.
Start fueling early (within the first 30 minutes), then take in carbs consistently every 10–20 minutes rather than waiting until you feel hungry. Pair carbs with a hydration plan that includes sodium, and bring more fuel than you think you’ll need.
Prioritize carbs plus high-quality protein within 1–2 hours. A rice bowl with lean protein, a smoothie with yogurt/soy plus oats, or chocolate milk plus an additional carb snack are strong options. Keep hydrating and include sodium if you sweated heavily.
Fuel long rides with a simple structure: carb-focused meal before, consistent carbs plus fluids and sodium during, and carbs with protein after. If you want the plan to feel easier, move more of your carbs into drink mix and practice your exact setup on training rides so race day isn’t a stomach experiment.
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White rice is low fiber and fast to digest; eggs/tofu add protein; soy sauce adds sodium, helpful for long, hot rides.
Great for
Very easy carbs, quick prep, and predictable digestion for many riders; lower satiety but high practicality.
Great for
Good protein and carbs, but dairy and higher fat can bother some riders—so it ranks slightly lower for universal tolerance.
Great for
Fast carbs with minimal preparation; ideal when you can’t eat a full meal. Lower rank only because it’s usually not enough alone for very long rides.
Great for
Great for
Easier to pace than gels and often more palatable for long hours. Slightly more chewing; can stick to teeth in dry conditions.
Great for
High-carb, low-fiber, and generally gut-friendly; salt improves palatability and sodium intake. Requires prep and can be bulky to carry.
Great for
Easy to digest for most riders and widely available; moderate carbs and potassium. Lower rank because they’re bulky and less carb-dense than gels/mix.
Great for
Convenient and tasty, but fiber and fat vary by brand and can trigger GI issues at high intensity. Works best at easier paces.
Great for
Excellent palate break from sweet carbs; easy on many stomachs. Lower practicality due to prep, storage, and lower carb density per volume.
Great for
Fat slows gastric emptying and can increase GI distress during harder efforts. Can still work for all-day touring at low intensity where total calories matter more than rapid carbs.
Great for
Drinkable recovery with customizable carbs and protein; easier than chewing when fatigued. Can be too filling or fiber-heavy if overloaded with seeds/greens.
Great for
Solid protein and carbs with minimal prep; moderate fat can slow digestion a bit compared with more carb-forward options.
Great for
Convenient carbs and protein; granola can skew higher fat and fiber depending on brand, which lowers ranking for immediate post-ride tolerance.
Great for
Easy to control protein dose, but it’s only complete recovery when paired with enough carbs. Some riders tolerate whole foods better than powders.
Great for
