What are the very best cycling snacks?

When you’re out on a bike ride and hunger strikes, there’s nothing worse than not having any food with you. With snacks on the bike, you’ve got the right fuel at the right time, keeping hunger at bay. Next to that you’re fueling your muscles while fighting off fatigue. A good rule of thumb is that if you’re going for more than an hour, bring along some snacks. Today, we’re diving into everything about: What are the very best cycling snacks?

Snacking is crucial when it comes to fighting off fatigue and enhancing your cycling performance. While it’s important to have three healthy meals a day, it’s also vital to think about how to fuel yourself during a ride. Today, let’s talk about 7 of my favorite cycling snacks, including fun recipes you can try at home!

That being said, the right food can have a positive impact on your ride, but the wrong food can have just as much effect. Sweet snacks might be tempting when your blood sugar starts to dip, but they’ll only lead to a bigger crash later on. Having the right snacks with you, tucked away in your jersey pocket, sets you up for a great ride.

Why is snacking so important?

What you eat in between meals is just as important as what you eat at breakfast, lunch, or dinner—especially when you’re going for long rides.

The right nutrition can make a big difference, helping to keep your energy levels up, nourish your muscles, and fight off fatigue. If you’re going for more than an hour on the bike, it’s advisable to bring along something to nibble on.

But just as the right food can make a positive difference to your cycling performance, the wrong food can have just as big an impact. If you’ve been cycling for two hours and you feel your blood sugar dropping, it might be tempting to stop and grab a Snickers bar or a bag of chips.

However, this can be a big mistake. Sugar is a temporary fix—you might feel better for a moment but. That sugar high will eventually turn into a sugar crash. This leaves you feeling as lively and energetic as the average sloth. Not so great when you’ve got another 40 kilometers to pedal!

Just as not taking the right snacks can have a less-than-positive impact on your cycling performance, not taking any snacks at all can be just as bad, if not worse! When you’re cycling long distances, you’re burning a lot of energy—if you’re not trying to support your muscles or blood sugar during this time, you’re going to run into a lot of trouble, ranging from dizziness to fatigue.

The very best cycling snacks

It’s not just about giving you energy; it’s also about being portable and durable. Things that get crushed or even melt are not the most appetizing choice when you’re on a ride.

So snacking is essential, at least for long-distance cycling, but what foods should really be on your list? Even recently, companies that back Mars and Snickers claim they’re putting more protein into them. Only that doesn’t necessarily make them healthier.

The truth is, many so-called health bars are packed with refined sugars, so sometimes the best option is to keep it simple. Below, I’ve listed some tasty snacks, including some of my favorite brands and handy recipes you can try to keep your energy levels up and support your athletic performance!

Bananas

Bananas are nature’s energy bars, already wrapped up and ready to go. They’re packed with potassium and carbohydrates, and you really can’t go wrong with them as a snack during your ride.

Vitamin B6 from bananas is readily absorbed by your body, and a medium banana can provide about a quarter of your daily vitamin B6 needs.

A medium banana provides about 10-12% of your daily fiber needs. The Health Promotion Board of Singapore recommends a daily intake of dietary fiber of 20 grams for women and 26 grams for men.

Soluble and insoluble fibers play an important role in your health. Soluble fiber helps your body keep your blood sugar levels under control and get rid of fatty substances like cholesterol. Insoluble fiber makes the stool heavier and softer, making it easier for you to have regular bowel movements. This helps keep your intestines healthy and protects against harmful bacteria.

Bananas, especially newly ripened ones, contain starch that doesn’t digest (resistant starch) in the small intestine and can move into the large intestine. Such bananas help you better control your weight because they keep you full longer.

Energy bars

You’ll have to be picky about which energy bars you bring along on your ride. Since there are so many that are packed with sugar that they have as little nutritional value as powdered sugar. Look closely at the ingredients and opt for bars with more whole grains, dried fruit, and nuts rather than processed sugars. Even better is to make your own bar!

Peanut butter and jam sandwiches

The classic peanut butter and jam (or honey) sandwich is popular for a reason. Not only is it delicious, but it also provides a great lasting energy boost. Swap out the bread for a wrap so it doesn’t get crushed, and you’re good to go!

Trail mix

Dried fruits and nuts are a great source of concentrated carbohydrates and potassium. Trail mix is also something great that you can customize exactly how you like it. Head to your supermarket’s bulk bins and grab different kinds to see what you like.

Dried fruit

If the idea of nuts and seeds is a bit dry, opt for some dried fruit instead. It’s a sweeter alternative and it’s convenient to take along. Most dried fruits retain their nutritional value, so feel free to snack away!