Complex carbs (whole grains, oats, quinoa, sweet potatoes)

Complex carbohydrates are an important source of energy for cyclists. They are slowly absorbed by the body, providing a long and steady supply of energy during long bike rides.

Complex carbohydrates are polysaccharides made up of long chains of simple sugars (glucose). They are found in plant-based foods such as grains, cereals, legumes, and vegetables.

Complex carbs

List of complex carbohydrates:
  • Pasta made from whole wheat flour
  • Brown rice
  • Oatmeal
  • Whole grain bread
  • Quinoa
  • Buckwheat
  • Legumes (lentils, peas, beans)
  • Sweet potato
  • Barley
  • Bulgur
Benefits for the cyclist:
  • Slow absorption provides a long-lasting supply of energy during long rides
  • Helps maintain stable blood sugar levels
  • Contains fiber that promotes healthy digestion
  • Rich in vitamins, minerals and antioxidants
Energy value:

On average, 1 gram of carbohydrates provides 4 kcal of energy. For example, a serving of oatmeal (40 g) contains about 27 g of carbohydrates and provides approximately 108 kcal.

When to eat:
  • Before the ride: 2-3 hours before the start to provide the body with energy and avoid stomach discomfort during the ride.
  • During the trip: For rides longer than 90 minutes, it is recommended to eat carbohydrates every 30-45 minutes (approximately 30-60 g per hour) to maintain energy levels.
  • After the ride: Within 30 minutes of completing a ride to restore muscle glycogen stores and speed recovery.
Other tips:
  • Give preference to whole grain products as they contain more fiber, vitamins and minerals.
  • Experiment with different sources of carbohydrates to find the ones that work best for your body.
  • Don't forget to consume enough water to stay hydrated while riding.

Including complex carbohydrates in your diet is key to maintaining energy and endurance during cycling. Choosing the right foods and timing your intake will help you optimize your performance and enjoy your ride.