Fueling Your Ride: Nutrition for Endurance Cycling

Endurance cycling demands a lot from your body, and proper nutrition is key to performance and recovery. Before a long ride, focus on complex carbohydrates to top off your glycogen stores. During the ride, aim to consume 30-60 grams of carbohydrates per hour to maintain energy levels. Hydration is also critical; drink water and electrolyte solutions regularly. After the ride, a mix of protein and carbohydrates will help repair muscle and replenish energy. Planning your nutrition strategy can be the difference between finishing strong and hitting the wall.