About.com wanted to find out what mountain bikers should be eating before a ride. So, we turned to three nutrition experts to share their favorite pre-ride foods.

Daniel Seidman, DO, MPH, is a physician who recently completed the WAM: a 3-day, 300-mile ride across Michigan for the Make-a-Wish foundation, where he witnessed many good food options, as well as some he would avoid.

“Whether you’re heading out for a quick ride or planning a full day on the trails, good nutrition is an essential part of any ride.


Proper nutrition varies based on how long and how hard you plan to ride, but the basic concepts are the same: stay hydrated, consume enough calories to replenish what you’re burning, and eat food that can give you what you need when you need it,” he says.

Dr. Seidman’s favorite pre-ride foods are: 

1. Bananas – “Bananas are a classic pre-ride food for a great reason. All natural, full of carbohydrates and potassium (to fight muscle fatigue), and they come with a biodegradable wrapper! I have one before every ride.”
2. Clif Bars – “Clif bars have been a mainstay of my pre-ride nutrition, and also make for a great snack during a ride. Although they can be high in sugar, you’ll get a mix of protein, carbohydrates, sodium, and potassium to replace what you’re using. My favorite flavor is the new Sierra Trail Mix.”
3. Gatorade, Powerade, or other electrolyte replacement – “Many of us drink water to replace what we lose, but sweat is not pure water! Sweat includes several electrolytes and minerals including sodium, potassium, magnesium, and calcium. Try adjusting your water/Gatorade ratio based on how you feel.”

Diana Sugiuchi, RD/LDN, ACSM-HFS, is a registered dietitian and sports nutritionist with Vertical Drop Nutrition. She says if you don't eat something before a ride, you will tire more easily and not perform as well as if you had something before.

“You want to make sure that your pre-ride meal or snack is mostly complex carbohydrates, which is the body's primary source of fuel, and is easily digestible to avoid cramping,” she says, noting that it is best to eat 30 minutes to an hour before a ride.

Sugiuchi’s favorite foods to eat before a mountain bike ride are:

1. Smoothie made from fruit and plain Greek yogurt, sweetened with honey. “Fruit and yogurt are both complex carbs which will give you steady energy, plus the yogurt has protein which will help sustain energy. Sweetening it yourself means less sugar than you would get in the pre-sweetened kind.”
2. Peanut butter and banana sandwich on 100% whole wheat bread. “100% whole wheat bread and banana are packed with complex carbs and easy to digest. Peanut butter has protein for staying power.”
3. Dried fruit and nuts. “Dried fruit is complex carbs and easy to carry with you and grab as you walk out the door. Nuts have protein and fiber.”

Jennifer Christman, RD, LDN, registered dietitian and clinical nutrition manager at Medifast, suggests eating a snack 30 minutes to an hour before mountain biking to provide more energy during your workout.

“It’s important to eat foods that will provide stamina and avoid heavy foods that could make you feel sluggish. Foods that are rich in fat or fiber and low in carb can cause you to feel tired or sick when working out,” she cautions.

Snacks that combine both simple and complex carbs with a small amount of protein are ideal pre-ride meals because the simple carbs will provide a quick source of energy, while complex carbs will be broken down more slowly to keep you fueled throughout your workout Christman explains.

She recommends the following pre-ride foods:

1. A slice of whole wheat toast, peanut butter with a small drizzle of honey.
2. Oatmeal topped with fruit or a small cup of yogurt.
3. You can also grab a meal replacement to provide you with a balance of macronutrients to fuel your ride.

References:
American College of Sports Medicine position stand. Nutrition and athletic performance. Med Sci Sports Exerc. 2009 Mar;41(3):709-31
Burke, Louise and Greg Cox. The Complete Guide to Food for Sports Performance. 2010.