Nutrition is a critical part of any kind of physical training, regardless of how seriously you take yourself! The choices you make every day about what and how much to eat are amplified when those choices directly impact sport performance, training, and recovery.

Meal planning tips

Cyclists in heavy training and young growing athletes will have huge energy demands and may need to eat up to 6–8 times throughout the day to make sure these demands are met. A pattern of frequent meals and snacks can be useful to meeting extra energy and carbohydrate needs. It can hard to get your entire food requirement in only 3 meals per day. Planning and preparation is the key to success:

  • Organise a weekly menu/shop online if time poor
  • Cook extra quantities and freeze extras into meal size portions that are ready to go.
See all energy & recovery foods

Sports bars

Iron rich foods: The heavier the training needs the greater amount of energy, carbohydrate, and iron rich foods (particularly for women). Iron rich foods include lean red meat, chicken, fish, green vegetables, wholegrain cereals and fortified products such as breakfast cereal. 50g of carbohydrate can be obtained from:

  • 800–1000 ml sports drink
  • 2 carbohydrates gels
  • 3 medium pieces of fruit
  • 2 cereal sports bars
  • 800 ml cordial
  • 500 ml juice
  • 50 g jelly beans
  • 1 jam sandwich
  • See all sports bars

Part of the training diet will be consumed on the bike so must be easy to carry, consume one the go and not spoil out of the refrigerator (e.g. bananas, muesli bars, sports bars, sports gels, sports drinks). Our range of sports bars are formulated from natural ingredients to deliver the energy and nutrition required to fuel you throughout endurance training. Our range of energy bars and cycling race food are tried and tested by recreational and professional athletes alike, from brands such as Endura, Clif Bar, Bonk Breaker and more.