When powering down the road, up hills, and through difficult treks on your bike, you are pushing your body through very strenuous activity. This is why it is essential to keep a healthy diet when being an active cyclist. Food gives us the energy we need so it’s important to get a variety of nutrients to reap all the amazing benefits. Here is the best fuel your body needs for riding:


Spinach is one of the easiest foods to incorporate into your diet and is packed with nutrients like potassium, magnesium, iron, calcium, and vitamins B6, B9, E, C, and K. These nutrients are exactly what your body needs to get through those difficult rides. Whether you are eating raw, cooked, or throwing it in a pasta dish, spinach is vegetable your body will love and thank you for. 

Peanut Butter

Proteins and fats help you go for longer rides, which is why peanut butter is a great food to eat before cycling. Even though it may sound unconventional, a peanut butter and spinach sandwich on whole-wheat bread before your ride give your body healthy carbs from the bread, an abundance of nutrients from the spinach, as well as protein and fat from the peanut butter, which has staying power. And it’s a lot tastier than you’d think. 

Chocolate Milk

While chocolate milk sounds more like a treat for your tastebuds and not your body, it is actually a great way to recover from a hard ride. Chocolate milk has just the right combination of carbohydrates and protein that helps with muscle recovery and repair after a difficult workout. Next time you’re planning on going for a tough bike ride, grab a chocolate milk when you have a break for a quick recovery. 


Surprisingly, a banana isn’t the best source of potassium. Avocado has much more potassium than a banana and is also a great source of healthy monounsaturated fats. This is also great post-ride food and should be combined with other sources of carbs and proteins. It also has hunger-suppressing fibre to help fill you up while repairing your muscles. 


A great dish for cyclists to get in their anti-inflammatory fats is salmon. Whether it’s served on its own or over rice or with a salad, salmon is a great food for cyclists trying to up their protein intake. Your amino acids need a good source of protein to help in muscle recovery and repair after riding. Opting for fatty fish like salmon or tuna delivers both rich proteins as well as heart-healthy omega 3 fatty acids.