Cycling isn’t just about strong legs and endurance—it’s also powered by smart nutrition. At Cycle Lab, we know that what you eat fuels not only your ride but your progress. Whether you're pacing a long climb or recovering from a hard session, understanding how to nourish your body can take your performance to the next level. Below, you'll discover why nutrition matters, what the pros use, who should care, and top Cycle Lab products—including recovery essentials.
Power Output & Endurance: Proper fuelling helps you maintain energy levels, sustain intensity, and ride stronger for longer.
Recovery & Adaptation: Post-ride nutrition promotes muscle repair, reduces fatigue, and supports adaptation for improved future performance.
Immune Support & Overall Health: Nutrients like protein, carbs, electrolytes, and antioxidants expedite recovery and keep your body resilient.
Top athletes obsess over nutrition because every advantage adds up. They use carefully formulated supplements—often food-based—to maintain performance, delay fatigue, and accelerate recovery. Natural aids rich in antioxidants and protective compounds are becoming staples in pro nutrition, helping reduce oxidative stress and elevate endurance.
Everyday Riders pushing themselves on weekend adventures
Endurance Enthusiasts tackling multi-hour rides
Competitive Cyclists chasing performance gains
Recovery-Focused Riders managing load, avoiding overtraining
Regardless of your level, smart nutrition gives you energy, speed, and better focus on every ride.
Start with real, easy-to-digest carbs—think oatmeal, bananas, toast, or pancakes. Give yourself about 3 hours before your ride to avoid digestion issues and keep blood sugar stable.
Aim for 60–90g of carbs per hour, depending on intensity. Hydration is key—drink regularly and consider electrolyte mixes if sweating heavily.
After the Ride
The first 20–30 minutes are ideal for recovery. Target a 3:1 to 4:1 ratio of carbs to protein to replenish glycogen and aid muscle repair. Whole meals are great—but shakes or drinks offer speed and convenience.
Post-ride recovery drinks, especially those with a 4:1 carb-to-protein ratio, make refuelling quick and effective. Chocolate milk is a classic example that works. For long or multi-stage efforts, consistency in these nutrients is key to maintaining performance.
Innovative, natural supplements are offering new ways to boost recovery and reduce lactate buildup. Professionals test these products for small but meaningful gains—like pushing 10–20 watts higher for the same effort.
Fuel smart and recover fast with these favorites available at Cycle Lab:
High5 Energy Gel / Energy Bar – Quick carbohydrates for mid-ride spikes or urgent energy boosts.
High5 Zero Electrolyte Tablets – Replace sodium and minerals during and after hot or sustained efforts.
High5 Energy Drink Sachet – Easy-to-mix hydration solution for long rides or training days.
High5 Energy Bar (55g) – Balanced carb-rich options to keep you rolling strong.
These products are designed to support your ride from start to finish—without the mid-ride slump.
Hydration Rule of Thumb: Drink at least 500–750ml of water per hour depending on heat and effort. Add electrolytes to replace lost minerals.
Fuel Timing: Don’t wait until you’re exhausted to eat. Start fuelling within the first 30–45 minutes of your ride.
Mix It Up: Alternate between solid foods (bars, bananas) and liquid calories (drinks, gels) to avoid digestive fatigue.
Test Before Race Day: Always practice your nutrition strategy during training rides—never try something new during an event.
Listen to Your Body: Cramping, dizziness, or fading energy are often signs of poor hydration or fuelling. Adjust as you ride.
| Phase | What to Consume | Why It Matters |
|---|---|---|
| Pre-Ride | Real food carbs + hydration | Fuels muscles and stabilizes energy levels |
| During | 60–90g carbs/hour + electrolytes | Sustains power and delays fatigue |
| Post-Ride | 3:1 or 4:1 carb-to-protein drinks | Speeds recovery, rebuilds glycogen & muscle |
| All Times | Natural antioxidant sources | Reduces fatigue and supports endurance |
Nutrition isn’t an afterthought—it’s your secret weapon on every pedal stroke. Whether you're optimizing for speed, efficiency, recovery, or all of the above, Cycle Lab has the products and expertise to match your ambition.
Visit Cycle Lab in-store or online to explore the complete nutrition and recovery range—because great rides start with great fuel.
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