While it is true that cycling or doing any other cardio workout on an empty stomach can burn major calories, it can also result in a lower intensity workout that may not yield the results you’re looking for. Whether you bike to compete, for weight loss or to live a healthier lifestyle, it is very important to make sure your body is fueled both before and after your ride. Here are a few suggestions for both pre and post workout snacks.

Two Hours Before

If you want to burn more calories, riders should aim for a lower calorie meal a few hours before training. A hearty salad, sans dressing or a veggie omelet are both great options. Try adding some extra protein like chicken or fish for more sustainability.

One Hour Before

Before heading out, make sure to load up on some slow acting carbs to help keep your energy levels up. Bananas, applesauce, peanut butter, carrots and hummus are some great and easily digestible carbs to snack on right before that won’t feel too heavy during the ride.

Things to Avoid

Gassy foods are your enemy before a long bike run. No one wants to learn that the hard way! Avoid fatty foods or high fiber snacks like broccoli, beans, fast food or anything that could cause a dietary issue in the few hours before your ride.

After The Ride

Once the ride is over, the muscles are sure to be sore and fatigued. Try drinking a protein shake to help with muscle recovery and also to keep from binge eating anything unhealthy for the next meal. Bananas are also a great post workout snack to help with soreness. And most importantly, don’t forget to hydrate! It is best to aim for 8oz within the first 30 minutes of finishing your ride.