Finding the proper diet for you when you begin your mountain biking journey will make all the difference in how you feel and perform while riding.

It can be hard to say that one diet fits all for people who mountain bike, but we have some tips here that can help you get started on your nutritional journey.

If you are feeling low energy or not performing as well as you want, you should tweak your diet until you find what works for you and your specific nutritional needs.

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What is a good diet for someone who mountain bikes?

This may be hard to hear for some, but carbs are your friend when it comes to eating to enhance your performance on your mountain bike. I don’t mean simple carbs, like white sugar, white flour, or any other junky food.

Good carbohydrates include:

• Sweet potatoes
• Brown rice/ Basmati rice
• Oatmeal
• Quinoa
• Millet
• Barley

You will also need a good source of protein to help you power through some rocky trails while on your mountain bike. Good sources of protein include:

• Chicken breast
• Eggs
• Lean beef
• Fish
• Greek yogurt
• Cottage cheese

Fat is the last macronutrient you need to include in your diet. It’s very important to know that there are good fats, polyunsaturated and monounsaturated fats, and bad fats, Trans fat. You want to avoid the bad fat and only eat the good.

Examples of good fat sources are:

• Cheese
• Chia seeds
• Avocados
• Nuts
• Dark chocolate
• Whole eggs

What to avoid eating

Cutting out the bad food before you go for a ride (or in general) is the next step to finding the optimal diet for you and your mountain biking journey.

As mentioned above, simple carbohydrates are detrimental to your health and will impede your performance instead of adding to it. Things that are highly processed don’t have any place in your diet items like cookies, cakes, white bread, potato chips, all the things you know are not good for you have to go. They provide zero nutrition and a whole bunch of empty calories.

High-fat cuts of meat should be taken out of your diet as well. If they are extremely fatty, you are better off eating more lean cuts full of protein and subbing in healthy sources of fats like nuts and seeds.

Fiber is something to consider in your meal before riding. I’m not saying to remove fiber from your diet by any means; if anything, people need more fiber in their diet these days. However, a high-fiber meal or snack before you hit the trails may have you running into the bushes for a bathroom break. If you’re not used to a lot of fiber, it’s best to start slow and gradually increase your fiber consumption. Not food to avoid, but be aware that you may have to accommodate a few extra rest stops if you are not used to it.

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What snacks to take on a long bike ride

If you plan to go on a long bike ride, you need to take snacks to help you power through your ride. Some snacks to consider are:

Bananas- The beloved fruit, the banana, is a favorite among athletes. It is full of carbohydrates and potassium, and they taste great. Bananas will give your body the nutrients it needs to keep going.

Granola bars- It’s important to remember that not all granola bars are made the same. Finding ones like Lara bars that have only five ingredients and are recognizable is much better than the sugar-laden granola bars plentiful at the grocery stores.

Trail mix- You can find trail mixes with carbs, protein, and fat to make for the perfect riding snack. You will find a variety of trail mixes available made with dried fruit, nuts, seeds, and even chocolate. If you are a heavy sweater getting trail mixes with salted nuts is a good idea to help restore your sodium supplies as you sweat them out.

Homemade muffin- There are countless recipes available online to make your own healthy muffins. Taking one or two along for a long ride is ideal and the perfect fuel source to get you through some rough terrain.

Beef jerky- Having a little beef jerky on your ride is an excellent snack. It will give your body some protein as well as fat. Just remember that it can be a bit harder to digest, so don’t overdo it.

What to eat after a long ride?

It’s crucial that you eat the right foods after a mountain biking session to ensure your body recovers properly.

Eggs- Not only are eggs versatile and delicious, but they are also packed full of protein and fat to help your body recover after a long ride.

Chocolate milk- This is a delicious and fantastic way to replenish lost fluids, help your muscles to recover quicker, and restore lost nutrients.

Sweet potatoes- Sweet potatoes are not only tasty. They are also full of complex carbs to help your body restore its glycogen stores, full of vitamins that you tend to lose while you sweat, like potassium, and they are full of vitamin C, which can help your body heal.

Smoothies- These are great post-ride. You can tailor them to your likes and needs. Adding more fat or protein to satisfy your nutritional needs while still tasting great.

Conclusion

Learning how to eat properly so you can have a great ride every time you hit the trails may take some time, but it is worth it. Once you have found the optimal diet for yourself, you will be unstoppable and have the best rides of your life.

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