🚴 Fueling Performance: What’s New in 2025?

Joby Ingram-Dodd17 July 20252 min read

🕒 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.

📋 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?

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