To support the long hours of training for road cyclists, a nutrient rich diet is necessary. Carbohydrate needs should match training loads and timing of meals and snacks should be planned to ensure adequate refuelling, repair and adaptation. This is especially when there are multiple training sessions in a day, during high-volume training blocks. Daily carbohydrate requirements depend on training demands but typically range from 4-7g/kg/day for club cyclists to more than 8g/kg/day for elite cyclists.
Frequent meals and snacks can help meet energy and carbohydrate needs when requirements are high. Including protein rich foods spread evenly over the day helps to promote adoption and recovery.
Athletes with a restricted energy budget should plan the timing of their meals to be able to eat soon after training to maximise recovery. Recovery snacks or meals should be nutrient-rich (carbohydrates, protein and micronutrients) – for example fruit, dairy, wholegrains and lean proteins – to ensure that nutrition needs are met within energy budget.