There’s nothing worse than bonking halfway through a ride. One minute you’re powering up a climb, the next you’re limping to the nearest café like a dehydrated raisin in Lycra. If you’ve been there, you already know that nutrition isn’t just a nice-to-have, it’s make-or-break.
Let’s Talk Fuel
Cycling is a demanding sport, and your body is basically a very high-maintenance engine. Without fuel, it simply won’t run right. But here’s the kicker: what you eat, when you eat it, and how much of it matters just as much as the riding itself.
Generally, if you’re out for anything under 60–90 minutes and not pushing hard, you’ll probably be fine with water and a banana. But as your rides stretch out longer or if you’re training with intensity, that’s where proper sports nutrition steps in.
Timing is Everything
Before the Ride:
Eat a balanced meal 2–3 hours before heading out. Something with slow-release carbs, a bit of protein, and not too much fat or fibre. Think porridge with fruit or a bagel with peanut butter. Not a greasy fry-up. Save that for post-ride glory.
During the Ride:
The magic number: around 60 grams of carbs per hour for most people. If you’re doing a particularly long or intense session (3+ hours), that number can go up to 90g but you’ll need a mix of glucose and fructose to absorb it efficiently.
After the Ride:
You’ve earned it. Replenish within 30 minutes and aim for a 3:1 ratio of carbs to protein to help recovery. Chocolate milk? Actually a solid option. But there’s a bit more science if you want it.
Sports Nutrition Showdown: TORQ vs STYRKR vs HIGH5 vs SIS
We’ve stocked all of them, tried them all, and wiped the sticky wrappers off our jerseys more times than we’d like to admit. So here’s our no-BS take on each:
TORQ
The nerds of the nutrition world… in a good way. TORQ is all about clean energy, no artificial sweeteners, and performance-tested formulas. Great if you want high-carb options without stomach upset. Their gels hit 30g of carbs per serving, so fewer needed per hour. Also plant-based across the board.
STYRKR
Made by cyclists, for cyclists. Their dual-carb mixes like SLT05 offer up to 90g of carbs in one bottle, plus electrolytes and nitrates. Stronger taste, heavier on performance, and great for race-day or serious endurance efforts. Their gels are a little thicker, so keep water handy.
HIGH5
Tried and trusted. HIGH5 keeps it simple with solid mid-range carb options, good electrolyte tabs, and easy-to-digest gels. If you’re new to cycling nutrition, this is a safe and affordable place to start. Not too sweet, not too expensive, just… reliable.
SIS (Science in Sport)
One of the most recognisable brands out there. Their isotonic gels are handy if you hate drinking extra water with your fuel, and they’re well-tolerated by most. Some of the flavours might divide opinions, but they’re consistent and convenient, especially for racing or fast-paced rides.
Real Talk: Sometimes, Just Eat Normal Food
If you’re not doing big mileage or structured intervals, there’s zero shame in packing a flapjack, banana, or a peanut butter sandwich. Real food has its place, especially for social rides, steady-state efforts, or those long, slow days in the saddle where you’re more interested in the view than the wattage.
Your gut prefers what it recognises, and it’s generally cheaper too. That said — once you start pushing pace or training seriously, you’ll appreciate the precision and convenience that sports nutrition brings to the table.
In Summary
- Short rides: Water and a snack, maybe one gel if you’re pushing.
- 60–90 mins+ of effort: Aim for ~60g carbs per hour. Use gels, drink mixes or bars.
- Long rides or races: Bump to 90g/h with dual-carb products like STYRKR or TORQ’s advanced range.
- Post-ride: Eat within 30 mins. Mix carbs and protein. Don’t just hit the pub straight away (unless you’re drinking recovery shakes there).
Fuel well, and your bike won’t feel like it’s made of lead halfway up a climb. Ignore it, and you’ll be Googling “how to get home without legs.”
We stock a full range of nutrition products from Torq, Styrkr, High5, and SIS both in-store and online. Whether you’re just getting started or prepping for your next ultra, we’ve got your back (and your belly).
Want help figuring out a fuelling plan? Pop in, give us a shout online, or just swing by the counter next time you’re grabbing inner tubes. We’ll talk carbs while you talk KOMs.
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