Unlocking the Power of Macronutrients for Cyclists
Nutrition is your foundation. Whether you’re crushing long climbs or cruising recovery miles, fueling your body with the right macronutrients can unlock performance gains, boost recovery, and help you feel stronger—on and off the bike.
Let’s break down the four key macronutrients every cyclist needs to master: carbohydrates, protein, fats, and water.
🚴♂️ 1. Carbohydrates: Your Primary Fuel Source
Carbs are your body’s most accessible form of energy—especially during intense efforts and long days in the saddle.
How much you need
3–4 grams of carbs per pound of body weight daily
👉 For a 150 lb cyclist, that’s 450–600 grams of carbs per day.
portion tip
Each cupped hand of carbs = ~25g.
smart sources
Oats, rice, potatoes, fruits, whole-grain bread, quinoa.
Did you know? Carb-loading before an endurance event can enhance time-trial performance and delay fatigue.
Learn how to carb-load HERE
💪 2. Protein: Recovery, Repair, and Resilience
Training breaks down muscle tissue—protein helps rebuild it. It’s especially important if you’re strength training or in a heavy training block.
How much you need
0.65–1 gram of protein per pound of body weight daily
👉 For a 150 lb cyclist, that’s 98–150 grams of protein per day.
portion tip
Each palm-sized serving = ~25g of protein.
smart sources
Tofu, beans, lentils, tempeh, lean meats, protein shakes.
An easy way to get this in is via Recovery Drink Mixes or adding protein powder to a shake or smoothie.
🥑 3. Healthy Fats: Long-Term Energy + Inflammation Control
Fats support hormone function, cell health, and endurance—especially in longer events or multi-day races.
How much you need
~0.5 grams per pound of body weight daily
👉 For a 150 lb cyclist, aim for 75 grams of healthy fats per day.
portion tip
Each thumb-sized serving = ~10g fat.
smart sources
Avocados, olive oil, nuts, seeds, nut butters, flax, chia.
Did you know? Omega-3s (in walnuts and flaxseeds) help reduce inflammation and improve recovery.
💧 4. Hydration: The Often-Overlooked Macronutrient
Water might not be sexy, but it’s essential. Even mild dehydration can tank performance by 10–20%.
How much you need
3–4 liters (96–128 oz) per day—and more in hot weather or long rides.
Pro tip
Use an electrolyte mix if you sweat heavily or train indoors. Monitor your urine color: aim for light yellow.
Did you know? A 2% drop in hydration can reduce time-to-exhaustion by up to 20%.
Ready to Take action?
Calculate your daily needs, plan your meals, and track your intake for a week. By mastering the balance of these four macronutrients, you’ll see improvements not only in how you feel but also in how you perform on the bike.
If you need personalized help with dialing in your fueling strategy—or just want guidance on where to start—we’re here for you.