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25 Best Cycling Snacks to Keep You Energized on Your Rides
These healthy options will fuel your miles.
Cycling snacks are “a great way to provide steady energy levels throughout the day and during rides,” Kristen Arnold, MS, RDN, and certified specialist in sports dietetics and level 2 USA cycling certified coach, tells Bicycling. “A snack should be smaller than a meal, but nourishing enough to leave you feeling satisfied.”
When choosing snacks to fuel your rides, it’s best to pair a carbohydrate-rich food with a protein and/or fat-rich food, Arnold says. “This ensures more satisfaction than having one food alone,” she explains. Because our bodies and brains run on carbs, taking in this macronutrient will also help keep your energy up during exercise. In fact, according to a 2022 study published in Nutrients, when 14 physically active adults ate a high-carb diet for three weeks, they were able to work out longer and improve their time to exhaustion, compared to those who ate a low-carb diet.
Before you hop on the bike, reach for more carbs—something with about 20 to 40 grams per serving. And when you’re done pedaling, go for something with a little more protein, about 15 to 30 grams per serving, Arnold previously told Bicycling.
To help you take some of the guesswork out of which cycling snacks you should eat, we rounded up 25 top choices. Some of the snacks on this list can be mixed and match, such as cheese and fruit or nut butters and crackers. “My favorite snacks are cheese and whole-grain crackers, Greek yogurt with berries, and bananas with nut butter,” says Arnold. Pick your favorites, then add them to your grocery list and bike bag.
Cheese, Veggies, and Whole-Grain Crackers
Top a whole-grain cracker with plenty of flavor thanks to your cheese of choice and a vegetable, like tomatoes or cucumbers. Munch on this preride to get your carb fill, with a side of fat.
If you’re looking for something to grab after your gym workout, these pouches come in many sweet flavors and offer whey as the protein source (some are plant based and vegan), serving up 10 grams of the muscle-building macro. They each have less than 150 calories.
Peanut Butter and Jelly Rolls
Peanut butter and jelly rolls provide the perfect combo of protein, fat, and sugar. Just spread the ingredients on whole-grain tortillas, roll them up, and you’re ready to go. You can then throw them in a baggie and take them on your ride.
Energy Bites
Energy bites are easy to whip together and then stash in a baggie in your jersey pocket. Combine your preferred nuts, seeds, nut butters, protein powder, and/or dried fruits to get a blend of every macronutrient.
If you want to build more muscle when you sleep, drink a protein shake after a ride and before bed. These organic shakes include 16 grams of plant-based protein, plus a mix of vitamins and minerals.
These dense oat bites taste like oatmeal-chocolate chip cookies, and their first ingredient is rolled oats, so you know you’re getting whole grains. Pop them in your mouth when you need a little pick-me-up.
Bananas or Apples With Peanut Butter
Mixing the healthy carbs of fruit with the fat and protein of peanut butter is an ideal pre and postride snack. Bananas are high in potassium which helps to balance electrolytes after you've been sweating. Apples are rich in flavonoids, which are great for brain health.
There’s nothing like an old favorite: trail mix! This pre-packed blend strikes the perfect balance between salty and sweet, with plenty of protein, fat, minerals, and carbohydrates to keep you going for miles.
Cottage Cheese With Berries
A terrific postride snack, cottage cheese is high in protein and berries offer anti-inflammatory properties, as well as fiber.
When you need a quick hit of sugar midride, these sport-specific jelly beans offer sodium and fast-acting carbs.
Made with oat bran, whey, and a mix of other organic ingredients, these bars offers 10 grams of protein and 34 grams of carbohydrates, offering the ideal mix postride. They also taste great, come in a variety of flavors (fruity, chocolatey, and nutty), and they have a soft, non-sticky texture.
Pistachios and Oranges With Greek Yogurt
Going gourmet? This elegant little snack blends sweet, salty, and sour flavors and comes with carbs, protein, and heart-healthy fats. Throw it together when you’re done with your ride.
Featuring a short list of simple ingredients, these tasty frozen bites make the perfect treat after a ride. You’ll get plenty of carbs to top off your glucose, too.
Muffins
Portable and carb-packed, muffins are the perfect solution for fast fuel. Plus, you can customize them to fit your taste, mixing in ingredients like chopped walnuts, poppy seeds, berries, dried fruit, or chocolate chips. Add protein powder for better nutritional balance.
You could make your own overnight oats, or you could stock up on these deliciously pre-packed and refrigerated mixes that are easy to grab and eat before or after your morning ride. Besides chocolate, you can get a range of flavors, with each one offering a short list of whole ingredients and a mix of fiber, fat, and protein.
Donna Raskin has had a long career as a health and fitness writer and editor of books and magazine articles. She bikes in a nearby county park, lifts weights, takes Zumba, and loves to walk/run with her dog, Dolly.
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