How long before a ride should I eat?

Ideally 2-4 hours before for a full meal, allowing digestion. A lighter snack can be eaten 1-2 hours before. Within 30 minutes of riding, stick to simple sugars only (gel, sports drink).

What should a pre-ride meal contain?

Focus on carbohydrates (60-70% of the meal), moderate protein, and low fat. Easy-to-digest foods are best: porridge, toast, rice, bananas. Avoid high-fibre, spicy or fatty foods.

Should I eat differently before a race?

Yes. For a race, eat a larger carb-focused meal 3-4 hours before, then a small snack 1 hour before. Stick to familiar foods — never try anything new on race day.

What about fasted riding?

Fasted rides (easy intensity, under 90 minutes) can help fat adaptation. However, for hard or long rides, eating beforehand improves performance significantly.

How much should I drink before riding?

Drink 5-7 ml/kg of body weight in the 2-4 hours before riding. That is roughly 375-525 ml for a 75 kg rider. Urine should be pale yellow before starting.

BikeCalcs

Pre-Ride Meal Calculator — What to Eat Before Cycling

Plan your pre-ride meal timing, macros and meal composition.

Body Weight

Time Before Ride

Ride Type

How We Calculate This

Pre-Ride Nutrition Guidelines

3-4 hours before: Large meal, 3-4 g/kg carbs, normal food
2-3 hours before: Medium meal, 2-3 g/kg carbs, easy to digest
1-2 hours before: Light snack, 1-2 g/kg carbs, low fibre
Under 1 hour: Simple sugars only, 0.5 g/kg carbs
Hydration: 5 ml/kg body weight in the 2 hours before riding

Frequently Asked Questions

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Last updated: February 2026

All calculations are estimates. Always verify results and consult a professional bike fitter where appropriate.