🚴 Fueling Performance: What’s New in 2025?
đź•’ Nutrient Timing = Performance Glue
The “garage door of opportunity” is still wide open—timing your carbs and protein matters. A recent Nutrients article confirms that strategic nutrient intake before, during, and right after exercise enhances performance, recovery, glycogen replenishment, and metabolic adaptation .
🥖 Key Nutrition Principles
1. Carbohydrates: Power and Precision
- In-ride fueling: Aim for 80–130 g of carbs per hour during long rides—Maurten mixes are popular for their gut comfort .
- Post-ride: Quick carbs replenishing glycogen, paired with protein, promote recovery—analyzed as immediate intake being far superior to delayed .
2. Protein: Mitochondria’s Best Friend
- Endurance athletes benefit from ~1.8 g/kg/day, possibly exceeding 2.0 g/kg on low-carb days or rest days .
- Spread doses across meals and include post-ride protein to support muscle repair and training gains.
3. Hydration & Electrolytes
- Magnesium (400 mg/day, ~2 hrs pre-ride) delays cramps and improves muscle function .
- Sodium and other electrolytes are key during rides to maintain performance and stave off fatigue ().
⚗️ Supplements with Science
Caffeine
- Improves time-trial performance by 1.7–4.6% and power output by ~2–5% .
- Best used 30–60 min pre-ride—classic, reliable, no-nonsense boost.
Creatine
- Supports sprints, breakaways, and late-race power with an 11% increase in time-to-fatigue in trials .
- Typical protocol: 20 g/day for 5–7 days, then 3–5 g daily. Watch for minor water weight gain.
Sodium Bicarbonate
- 0.3 g/kg body weight ~60–180 min pre-ride can trim 1.6–12% off time trials, though stomach upset is a known side effect .
Nitrate (Beetroot Juice)
- Benefits are more convincingly seen in some riders but context-dependent—may offer modest endurance improvement .
- A solid backup plan, especially for those seeking natural options.
Broccoli‑Sprout Shots
- New contender: Nomio shots (isothiocyanates) show promise in reducing lactate buildup and boosting recovery/endurance .
- Early team trials look encouraging—worth raising an eyebrow.
HMB (β-Hydroxy β-Methylbutyrate)
- Taken 1–2 hrs pre-ride may reduce muscle damage and support recovery—though data is still emerging .
Magnesium
- Already covered above in hydration—but a reminder that mineral balance is crucial, not just carbs and protein.
đź“‹ Sample Ride-Day Nutrition Plan
Time | What to Eat/Take | Why |
|---|---|---|
2 hr pre-ride | Oatmeal or toast, banana, yogurt with magnesium | Carb + mineral prep |
60 min pre-ride | Beetroot juice OR caffeine + broccoli-shot | Endurance/nitrate + focus or recovery edge |
Just before ride | Light caffeine (if not used pre) | Final mental push |
During ride | 30–60 g/hr carb drink + electrolytes | Keep energy stable and prevent cramping |
Post-ride (within 30 min) | Protein shake (20–30 g whey), creatine, quick carbs | Recovery and adaptation start early |
1–2 hrs post | Small meal with protein, veggies (perhaps HMB dose) | Sustain recovery and support mitochondria |
🧠Final Takeaway
- Foundation: Timed carbs, protein at ~1.8–2.0 g/kg, and electrolyte-rich hydration.
- Supplements with solid backing: caffeine, creatine, sodium bicarbonate (with caution), magnesium, and optionally beetroot or broccoli shots.
- Emerging tools: HMB and strategic nitrate use.
- Stay experimental: Try elements one at time to see how you respond—there’s no one-size-fits-all (and humor helps when experimenting).
Ride smart, eat well, and laugh at the science—because if you can’t grin while hammering, what’s the point?
