5 Foods To Eat Before An Ambitious Bike Ride

Learn Why You Should Eat These Power Foods Before Each Bike Ride.

Written by Natalia Westerberg – Updated 04/22/21

Cyclists know that a key to good rides is having a good diet.  Your body is a finely tuned machine and if you don’t feed it the right food, it can’t perform for you.  Rides 30 minutes or longer require a mix of energy sources.  Some that digest quickly to provide rapid power and others with longer digesting properties to provide energy to sustain you throughout your entire workout.  Here are sources of both types of energy that are healthy and taste great!


Matcha is a type of green tea that is high in antioxidants and contains L-theanine (amino acid) that will help improve focus and mental alertness.

Try Eating Matcha Before A Ride

Fresh Fruits:

Banana: Complex fiber, antioxidants. Bananas contain nutrients that help moderate blood sugar so that you won’t feel dizzy on your ride. You should avoid eating a lot of well ripened bananas if you have type two diabetes. Resistant starch ends up in your large intestine where it becomes food for the good bacteria in your gut, thus aiding in digestion. Bananas are also good for your heart. Potassium is a mineral that is essential for a healthy heart and people who eat plenty of potassium have up to 27% lower risk of heart disease. And as every cyclist knows the heart is an important muscle to keep healthy and happy.

Apples: 1 apple provides 2-4% of the recommended daily intake of manganese, copper, and vitamins A, E, B1, B2, and B6. Apples are full of fiber and water so you will feel full without overeating. Apples contain soluble fiber which can help lower cholesterol levels. Eating an apple in the morning will also help moderate blood sugar so that it doesn’t drop or elevate too high, helping you to not feel dizzy as you expel energy as you exercise.

Avocado: A great source of vitamins C, E, K and B6 as well as riboflavin, niacin, folate, pantothenic acid, magnesium, and potassium. Avocados are full of slow healthy fats that keep you full. Eating fat slows the breakdown of carbohydrates, which helps to keep sugar levels in the blood stable. Healthy fat slows the breakdown of carbohydrates, which helps to keep sugar levels in the blood stable. Avocados also contain lutein and zeaxanthin, two phytochemicals that are especially concentrated in the tissues in the eyes where they provide antioxidant protection to help minimize damage, including from ultraviolet light while out on a sunny bike ride.


Amazingly healthy!  Just make sure you are reading the label and choosing the right one. Yogurt probiotics aid in digestion, so look for active cultures and probiotics on the label. Look for a yogurt with Vitamin D and Calcium together. These micro-nutrients, vitamin D and calcium, according to Jeri Nieves, PhD, MS, can help in preventing osteoporosis allowing you to remain as active as long as possible.

Peanut Butter:

Peanut Butter contains good amounts of healthy fats and proteins which means it contains plenty of calories that will provide energy to give you that extra boost that you need on your bike ride. Peanut Butter can also aid in blood circulation.  It is a great source of iron, magnesium, and potassium making it helpful for maintaining the proper blood flow in the body. This mean that your muscles will be well oxygenated for your rides.


Granola contains both soluble and insoluble fiber. Fiber is an important part of anyone’s eating habits because it regulates digestion. Furthermore, fiber can improve heart health by literally scraping the arteries clean of dangerous LDL Cholesterol. There is a reason why hikers pack granola bars with them on hikes and that is because it is a concentrated form of energy that will help you get up those steep cliffs. Lastly granola is high in potassium but low in sodium, meaning it will lower one’s blood pressure and thereby increase the blood and oxygen flow throughout the body.

In our next blog post we will learn how turn these individual foods into 5 delicious meals. And for your next bike ride don’t forget your Blazeblok Neck Protect. What is Neck Protect? Blazeblok is a helmet accessory designed for cyclist to help protect their necks while out on a ride.  The neck is the number one place skin cancer develops and Blazeblok’s Neck Protect is made to cover the neck with UPF 50+ fabric and lined with a sweat wicking mesh for maximum comfort and breathability. Blazeblok’s Neck Protect not only reduces the risk of skin cancer but also prevents other types of skin damage due to sun exposure like Actinic Keratoses, Solar Lentigines (Liver or Age spots), Poikiloderma of Civatte aka Sun Aging, and wrinkles. 


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Jennings, Kerri-Ann. “0 Impressive Health Benefits of Apples.” Healthline, Healthline Media a Red Ventures Company, 17 Dec. 2018, www.healthline.com/nutrition/10-health-benefits-of-apples.

Megan Ware, RDN. “12 Health Benefits of Avocado.” Medical News Today, MediLexicon International, 12 Sept. 2017, www.medicalnewstoday.com/articles/270406.

Magee, Elaine. “The Benefits of Yogurt.” WebMD, WebMD, www.webmd.com/food-recipes/features/benefits-yogurt.

Rome, Stephanie. “A Nutritionist Explains: What to Eat Before a Workout.” Hello Glow, 20 Feb. 2020, helloglow.co/best-foods-for-workouts/.

Sithole, Ayanda. “6 Health Benefits of Peanut Butter.” Bona Magazine, 23 Aug. 2018, www.bona.co.za/6-health-benefits-peanut-butter/.

Staughton, John, et al. “9 Surprising Benefits of Granola.” Organic Facts, 29 Jan. 2020, www.organicfacts.net/health-benefits/other/granola.html.