This may not surprise you that much, but it’s almost impossible to ignore porridge as not many foods are more frequently used as a cyclist’s morning breakfast – and with good reason.

Its high carbohydrate content, low Glycemic Index rating means it is a high-energy food that is released gradually into the body throughout the day. It is also very adaptable as additional ingredients, such as fruit, can be added to suit your taste.

Energy bars

Keeping energy levels high when out on a long ride can be achieved in a variety of ways. With lots of energy products coming in liquid, gel or chew form, it is always good to add a bit of sustenance to your on bike nutrition to help settle your stomach.

Homemade or pre bought energy bars are great for getting the 30-60 grams of carbohydrates required per hour. Just make sure you check your nutritional intake as they do vary between brands and the ingredients you put into your homemade bars also play a major role.


It is rare to find a food that can be eaten effectively both on and off the bike, but the banana is a stand out case. Thanks to its naturally tough skin you can easily slip one into your jersey pocket and benefit from the high carbohydrate content to keep your body ticking over.

Bananas also have high potassium content that is ideal for preventing muscle fatigue, controlling your blood pressure and keeping you alert out on the bike.

Brown rice

When it comes to food and you have the option to pick between brown and white options, it is usually always better to pick the brown selection.

>>> How to make a Team Sky rider’s breakfast (video)

This is the case when it comes to rice, as the brown selection hasn’t been stripped from the grain seed that contains nutritious fibres, vitamins and minerals those of which aren’t present in white rice. Therefore you will not only be replenishing carbohydrate stores but also helping fight off illnesses and diseases.


Getting a decent meal in after a ride requires sourcing the right types of food, and chicken is one food that should be pretty high on your list.

>>> Recover right with these four post-cycling meals (video)

Its high protein content means it will help repair damaged muscle fibres as well as being light on the stomach compared to other protein options such as pork and beef. Chicken also has the added benefit of having a lower fat content when compared to red meat sources