Let’s face it – nobody wants to bonk halfway through their ride (and no, I’m not talking about hitting your head (or the other type of bonking!😮)).
Proper fueling with snacks can make the difference between an epic ride and calling your significant other for a rescue pickup.
Natural Energy Booster Snacks
When it comes to natural fuel for cycling, Mother Nature really knows her stuff. These options aren’t just effective – they’re also easy on your wallet and the environment.
Read more: Food to eat before a big ride
Bananas
The humble banana might just be cycling’s perfect snack. It comes in its own biodegradable wrapper and packs around 25 grams of carbs per serving.
Probably better to keep them in your jersey pocket though, hehe:
Sure, they might get a bit squished in your jersey pocket (see notes below), but the potassium content makes them worth the occasional banana massacre. Think of them as nature’s energy gel, minus the sticky packet.
🍌 Just be careful if you stop to take a break and sit down and lean back. Banana skins aren’t that protective, as I’ve found out to my cost more times than I care to admit!
Dates
These little nuggets of natural sweetness are like nature’s candy for cyclists. They’re incredibly dense in energy and easier to digest than you might expect.
Just watch out for those persistent bits that love to camp between your teeth – you might want to pack a toothpick for post-ride cleanup.
I love dates! I try to drink a non-sugary drink straight after if I can though (like tea at the cafe stop). It helps to take the leftovers away from your teeth 😁
Sweet Pick-Me-Up Snacks
Sometimes you need a quick sugar hit to keep those pedals turning.
These options might not win any nutrition awards, but they’ll definitely keep you moving.
Gummy Candies
Haribo and jelly babies aren’t just for kids’ parties – they’re legitimate cycling fuel. Five to seven gummies pack the same punch as an energy gel, at a fraction of the cost.
Plus, they’re nearly indestructible in your pocket, unlike that banana we talked about earlier. Just don’t tell your dentist they’re part of your training plan.
You can also get cycling-specific sweet stuff:
Ice Pops
On a scorching summer ride, an ice pop can feel like heaven on earth.
Most deliver around 10 grams of carbs, while cooling you down.
Just make sure to choose actual ice pops rather than ice cream – as ice cream can make you feel more bloated, and can actually make you a little more thirsty!
Savory Sustenance Snacks
When your taste buds are screaming “enough with the sweet stuff,” these salty alternatives come to the rescue.
Trail Mix
A good trail mix is like a party in your pocket – nuts, seeds, dried fruit, and maybe some chocolate if you’re feeling fancy.
It’s the perfect combination of quick and slow-release energy.
When I’m out riding, trail mix is tasty, keeps your energy steady, and doesn’t melt or get squashed like other snacks. 🌰 Plus, it’s super easy to grab mid-ride.
Beef Jerky
When you’re craving protein and salt, beef jerky is your best friend.
It’s lightweight, doesn’t need refrigeration, and won’t turn into a melted mess in your pocket.
Pretzels
These twisted treats are salt delivery systems in disguise.
They pack more sodium than chips and are much easier to eat while riding.
Maybe pack some that are of a more manageable size than this 🥨😛:
Homemade Hero Snacks
Nothing beats homemade snacks for both value and satisfaction. Plus, you know exactly what’s going into them.
Flapjacks
Homemade flapjacks are the budget-friendly cousin of expensive energy bars. They’re simple to make and can be cut to fit perfectly in your favorite bike bag.
Just remember to wrap them well – sticky, mushy flapjack in your jersey pocket is not wanted.
Rice Cakes
If they’re good enough for pro cyclists, they’re good enough for us mere mortals. These sticky squares are easy to digest and surprisingly hydrating.
@justin_andersonfit Oreo Protein Rice Cakes (37g Protein). A quick and easy dessert that helps you towards your protein goal. Per Rice Cake: (Makes 2) 181 Calories / 18g Protein Ingredients: -2 salted Carmel rice cakes -3/4 cup plain Greek yogurt (use vanilla if you want it sweeter) -15g Oreo pudding mix -3/4 cup vanilla protein -2 Oreo cookies or 3 Oreo thins #dessert #highprotein #fitness #gym ♬ original sound – justin_andersonfit
Mix in some creative ingredients like Oreos or nut butter to keep things interesting.
PB&J Sandwiches
Sometimes the classics are classics for a reason. A good old peanut butter and jelly sandwich provides the perfect mix of carbs, protein, and fats.
Plus, they bring back those childhood memories; minus the trading cards and juice boxes.
Read more:
Final Thoughts
Remember, the best snack is the one you’ll actually eat. Experiment with different options to find what works for you.
And whatever you do, don’t wait until you’re bonking/hitting the wall to start eating. By then, it’s usually too late.
Here’s a table with the foods we mentioned if you want to see more of the numbers:
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