What to Eat Before a Long Ride: Carbs vs. Fats

Whether you’re prepping for a weekend century ride or a long mountain trail, your pre-ride meal can make or break your performance. One of the most common questions cyclists ask is: Should I fuel up on carbs or fats before a long ride?

Let’s break down what your body needs—and when.

Understanding Your Body’s Fuel System

Your body primarily uses two fuel sources during exercise: carbohydrates and fats.

• Carbs are the body’s go-to for quick energy. They’re stored as glycogen in your muscles and liver, and they’re easily accessible during high-intensity efforts.
• Fats, on the other hand, are a slow-burning fuel. They provide long-lasting energy but are harder to access quickly, especially when you’re pushing hard on the pedals.

So, which one should you prioritize before a long ride?

The Case for Carbs

For most cyclists, especially those doing long or intense rides, carbs are king. Here’s why:

• Quick Energy: Carbs are broken down faster than fats, giving you readily available energy.
• Improved Performance: Studies show that cyclists who consume carb-rich meals before long rides maintain better performance and endurance.
• Glycogen Boost: Topping off your glycogen stores can delay fatigue and help you push harder, longer.

Great Carb Options Pre-Ride:

• Oatmeal with banana and honey
• Whole grain toast with peanut butter
• Rice with scrambled eggs
• Pasta with a light sauce (for evening-before rides)

⏰ Timing Tip: Eat your carb-heavy meal about 2–3 hours before your ride to give your body time to digest and absorb the nutrients.

The Case for Fats

While carbs are the star of the show, fats still play a supporting role—especially for endurance athletes.

• Sustained Energy: On longer, lower-intensity rides (think more than 2 hours), your body naturally shifts to burning more fat.
• Fat Adaptation: Some riders train their bodies to become more efficient at using fat as fuel through specific diets (like keto), but this isn’t ideal for everyone.

Healthy Fats to Include:

• Avocados
• Nuts and seeds
• Nut butters (almond, peanut)
• Greek yogurt with chia seeds

🚫 Caution: Avoid heavy or greasy fatty foods right before a ride—these can cause GI issues or sluggishness.

Best of Both Worlds: A Balanced Approach

Instead of choosing between carbs or fats, aim for a balanced pre-ride meal:

🥣 Example Meal Combo:
Oatmeal (carbs) + sliced almonds (fat) + berries (carbs) + Greek yogurt (protein)

This combo provides:

• Quick-access carbs
• Slow-burning fats
• Muscle-repairing protein
• A delicious start to your ride

Don’t Forget Hydration

Food is important, but don’t overlook water. Dehydration can tank your performance faster than poor nutrition. Drink water throughout the day before your ride, and consider adding electrolytes if you’re going long or it’s especially hot.

Final Thoughts

At the end of the day, carbs should be your main focus before a long ride, especially if you’re aiming for performance. Fats have their place, especially for longer or lower-intensity rides, but don’t make them the star of your pre-ride meal.

Experiment with what works best for you during training—not on race day. Fuel smart, ride strong, and enjoy every mile ahead.