Start your bike ride with a full tank of energy and fuel up as you go along with these tried and tested foods and snacks that will provide you with the power you need for a long mountain biking trek:

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1. Quinoa. With twice the amount of protein than your average grain, quinoa delivers slow-release energy to fuel you on your trek.
2. Pasta. Like any carb, it gives the body nutrients that can easily be broken down and provides the body with a quick snap of energy. The best time to eat pasta or anything high in carbohydrates is about two hours before riding.
3. Bread. With high carbohydrates and a low glycemic index, bread is perfect for delivering quick-release energy when eaten before you ride.
4. Porridge. Porridge with some fruits is the perfect breakfast on the day of your ride. Eat it a few hours before giving it enough time to digest and turn into energy.
5. Beetroot. Try beetroot juice to hydrate during your ride. It helps in improving blood flow and increasing muscle efficiency and stamina.
6. Banana. With electrolytes, potassium, and carbs, it’s the perfect snack during and after the bike ride. They are also convenient to eat and carry.
7. Caffeine. As a strength and aerobic performance booster, caffeine is legal and widely accepted. A study shows that it increases the amount of time athletes have before they feel exhausted, allowing them to ride longer while feeling better.
8. Trail mix. A combination of dried fruits and nuts delivers vitamins, minerals, and concentrated carbs to supply you with energy during your trek.
9. Energy bars. Energy bars with dried fruits and nuts deliver the same benefits as trail mixes, but in a more convenient package, so you can easily snack in the middle of your ride. Suppose you want a quicker way to add a snap of energy. In that case, we recommend GU Energy Original Sports Nutrition Energy Gel — it provides easy-to-eat nutrition and a great flavor.
10. Ice cream. After a long ride, ice cream provides comfort and coolness, as well as replenishes your expended energy in the form of carbs, potassium, calcium, and vitamin D.

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You can also look into some helpful supplements:

1. Whey Protein. Supplements like this are no-brainers, and there is no reason not to take them. In order to ensure maximum recovery, you should consume 25 grams of whey protein immediately after riding or working out. Always. Whey comes from milk, so those of you who are hard-core vegans can have soy protein powder. A great amino acid profile can be found in whey, which is fast-absorbing and has a high bioavailability.
2. Branched-chain amino acids. The three essential amino acids in branched-chain amino acids (BCAAs) are leucine, isoleucine, and valine (about 35% of a complete muscle protein). Besides repairing muscles, they also play a role in the production of energy. The body absorbs the BCAAs very easily and supplementing with them while riding is a great idea.
3. Electrolytes. There are many different types of electrolytes, including potassium, calcium, magnesium, and sodium. They facilitate fluid balance and absorption, which is essential for rehydration. The electrolytes in electrolyte drinks help you retain the fluid you would otherwise lose through sweat.

Above all, water is your best friend when you’re mountain biking. Keep yourself hydrated every 15 to 20 minutes.

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