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What should I eat and drink before cycling?

Try to eat a light, easily digestible, carbohydrate-rich meal 2-3 hours before your bike ride. Between this meal and the start of your ride, it's best to consume 500-1000ml of fluids. In addition to water, sodium-rich sports drinks like HYDRO/ORS or SPORTS DRINK provide efficient hydration, especially in warm weather. About 15 minutes before the start, you can also take a gel or energy bar, especially if you haven't eaten enough in the lead-up to your ride.

What should I eat and drink during cycling?

Depending on the intensity, you can burn 500-600 kilocalories per hour while cycling. For rides lasting longer than 1 hour, it's important to replenish not only your energy but also your fluid losses, especially in warm weather. Start by choosing a high-quality sports drink, which will help you replenish energy (carbohydrates) as well as fluids and salts. During your ride, drink 500-1000ml of fluids per hour by consuming 125-250ml every 15-20 minutes. The exact amount you need depends primarily on your sweat losses, which you can determine through a sweat test. For intense rides longer than 2 hours, a sports drink alone may not be enough. For such rides, it's best to also consume a gel or energy bar every hour to maintain your energy levels and keep your pace steady.

When consuming more energy during your ride and combining multiple products, the composition of the products is crucial. All 6d sports drinks, gels, and energy bars have a unique scientific composition to ensure they are quickly absorbed, easily digested, and minimize the risk of gastrointestinal issues during your ride! Additionally, our products, available in a variety of delicious flavors, have been thoroughly tested and approved by the riders of the Soudal Quick-Step Cycling Team.

What should I eat and drink after cycling?

After a bike ride, it's important to replenish the carbohydrates (energy) and fluids you've lost. Your muscles also need a good dose of protein to repair the muscle damage that occurs during cycling and even get stronger. If you have another tough ride planned for the next day, it's best to take a RECOVERY SHAKE as soon as possible after your effort. This way, you'll immediately get the right amount of carbohydrates and protein. Also, before bed, it's best to take a NIGHT PROTEIN shake so your muscles can recover optimally during the night. If you have several days to recover from your ride or your cycling session was less intense and you burned fewer carbohydrates and calories, a protein shake like WHEY PROTEIN or VEGAN PROTEIN is often enough. If you prefer not to drink a shake after exercise, you can also try our WHEY DRINK, which is easy to take with you and tastes great!

What are the best supplements for cyclists?

In addition, there are supplements that can improve your cycling performance. These are especially useful for (professional) cyclists working towards an important athletic goal. Do you often suffer from a nutritional deficiency, aches, or pains? You can also find a wide range of health-supporting supplements with us.