What to Eat Before a Bike Ride for Energy, Endurance, and Performance

At Hummingbird Fuels, we believe fueling should be simple, effective, and grounded in real science. In our Fuel Science Corner, we sit down with food scientist Richard to answer common questions athletes have about fueling, especially when it comes to understanding what to eat before a bike ride when time or appetite is limited.

One of the most common questions we hear from cyclists is what to eat before a bike ride, particularly for early morning rides when a full breakfast is not realistic. The goal is to provide your body with accessible energy without causing digestive discomfort or energy crashes.

Why Fueling Before a Bike Ride Matters

When you wake up in the morning, your body has been fasting for several hours. During sleep, liver glycogen stores slowly decline. These glycogen stores help regulate blood sugar levels and supply energy at the start of exercise.

If you begin a bike ride without replenishing those stores, your body has less readily available fuel. This can show up as heavy legs, reduced power, or feeling fatigued earlier than expected. That is why knowing what to eat before a bike ride is so important for performance and consistency.

As Richard explains, “What you are trying to do with your fueling is replenish your liver glycogen, which you have depleted overnight. So essentially when you wake up, you’re in a fasted state.”

This fasted state is normal, but it does mean your body benefits from some form of carbohydrate before you start riding.

The Timing Challenge of Morning Bike Rides

Ideally, cyclists would eat 60 to 90 minutes before riding to allow food to digest and sugar to  clear the bloodstream. For many early morning rides, that window does not exist.

Eating a full meal immediately before riding can sometimes create problems. When you eat, your body releases insulin to move sugar out of the bloodstream. If you start riding right away, your muscles also pull sugar from the blood, which can cause blood sugar levels to drop too low.

Richard describes this response as, “Rebound hypoglycemia… where your blood sugar can actually drop quite a bit. You get lightheaded, fatigued, and feel kind of funny.”

This is why some cyclists feel worse after eating a traditional breakfast just minutes before getting on the bike.

What to Eat Before a Bike Ride Based on Ride Length

Understanding what to eat before a bike ride also depends on how long you plan to ride. Fueling needs change based on duration and intensity.

Short Rides Under 60 Minutes

For shorter rides, your body does not need a full meal, but topping off glycogen stores is still important. Focus on quick carbohydrates that digest easily and provide fast energy without sitting heavy in your stomach.

Good options for riders that are not prone to rebound hypoglycemia to eat prior to exercise include:

• A banana or apple

• Toast with honey or jam

• A small bowl of oatmeal

If you do feel symptoms listed above, consider consuming carbohydrates at the onset of exercise. Examples are listed below:

• Cookies or breakfast pastry

• A high carb drink like Hummingbird Fuels

These choices help provide readily available energy while keeping digestion simple and efficient.

Medium to Long Rides 60 to 90 Minutes or More

Longer rides require more intentional fueling. Try to eat one to three hours before your ride and focus on carbohydrate-rich foods with a small amount of protein to support sustained energy.

Examples include:

• Oatmeal with fruit and a drizzle of honey

• Rice or toast with nut butter

• Yogurt with granola

• Smoothies made with fruit, oats, and milk or a milk alternative

For cyclists who struggle to eat solid food before riding or need additional carbohydrates, liquid fuel can be an effective option. For an easy, digestible carb boost just prior to the start of longer rides, a high carb drink mix for cyclists like Hummingbird Fuels can help top off glycogen stores without feeling heavy or bloated. Don’t feel like you have to wait an hour into your ride before you start fuelling. 

Foods to Avoid Before a Bike Ride

When deciding what to eat before a bike ride, it is just as important to know what to avoid. Certain foods slow digestion and can cause stomach discomfort once you start riding.

Try to avoid:

• High-fat foods such as fried items or heavy creams

• Foods high in fiber like large salads or beans

• Sugary treats that lack sustained carbohydrates (these are best consumed just prior or during rides)

These foods can interfere with digestion and energy delivery during your ride.

Don’t Forget Hydration

Hydration plays a major role in pre-ride fueling. Start your ride well hydrated. Proper hydration supports endurance, focus, and overall performance on the bike.

What to Eat Before a Bike Ride: Final Thoughts

Fueling before a bike ride does not need to be complicated. The most important factor is ensuring your body has access to carbohydrates when you start riding, whether that comes from a small meal with time to digest or liquid fuel closer to the start.

By understanding how your body responds after an overnight fast and choosing foods or drinks that match your ride length and schedule, you can start every ride feeling prepared, energized, and ready to perform. For cyclists looking for a simple, science-backed option, Hummingbird Fuels offers an easy way to support consistent energy without overthinking your nutrition.

Knowing what to eat before a bike ride is less about perfection and more about consistency, timing, and choosing fuel that works with your body and your training.