Diet Plan for Cyclists

By  ,  Onlymyhealth editorial team
Mar 13, 2012

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Diet Plan for CyclistsCycling for long periods is all about your stamina and endurance. Not only the muscles but the cardiovascular system is also strained. They usually train for a few days and then rest for a couple of days in which they replenish the loss of energy with a high carbohydrate intake. As per diet basics, for a weeklong training, loading yourself with the enough reserves of energy through a nourishing carbohydrate-rich diet plan is essential.

A sample meal plan for cyclists before starting a week of intense cycling can be:


  • Porridge made from 100 grams of oats, some amount of linseeds, 2 slices of whole wheat toasted bread, 300 ml skimmed milk, sugar to taste, bread spread made from olive oil and natural peanut butter.
  • 250 ml of fresh fruit juice.

Mid-morning snack

  • Six oatcakes with 200 grams of cottage cheese.
  • Seasonal fruit.
  • A mug of green tea.


  • Two sandwiches made from whole wheat bread with a spread based in olive oil.
  • 100 grams of mixed nuts, seeds and dried fruit.
  • Mixed salad.
  • Low fat and low sugar yoghurt.

Mid afternoon

  • Two squares of easy flapjacks.
  • 100 grams of mixed nuts, seeds and dried fruits.
  • 200 grams of low fat yoghurt with a large banana.
  • Green tea.

Evening meal

  • A choice between basmati rice, whole wheat pasta, dry roasted sweet potatoes and boiled new potatoes.
  • Plenty of vegetables.
  • Low fat yoghurt with no added sugar.


  • 100g unsweetened muesli with 250ml skimmed milk.
  • Seasonal fruit.

Before sleeping

  • Have 2 or 3 Satsuma before an hour before retiring to bed.
  • A handful of mixed nuts and seeds.

This is a sample meal plan for cyclists to ensure that they are eating healthy as per their requirement. But they need not stick to it as a strict routine. As far as the dishes are concerned, they can make alterations based on what they want to eat. Before and during the rides, the cyclists need to make sure that the fluid level in their body is kept intact.


Cyclists need to load yourself with fluids as much as you can and without bothering about thirst. They should drink 1 to 1.2 litres of fluid before a ride and half a litre for every half an hour of the ride. After a ride, drink enough to replenish the lost fluids during the ride.



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