Nutrition for cyclists

Cycling hydration affects performance, recovery and comfort. Here’s how much to drink, when to drink and how to stay hydrated during indoor and outdoor rides.

Whether you're fuelling a long endurance ride, a hard interval session or a ROUVY race, knowing when to eat fast carbs and slow carbs can make all the difference to your performance.

Not sure how much sodium you need when cycling? This practical guide explains sweat loss, hydration and when electrolyte or sodium bicarbonate strategies may help.

Carbs per hour cycling is simply the amount of carbohydrate you take in during a ride to keep blood glucose stable, protect glycogen, and stop your legs quietly filing for resignation in the final hour.

Prepare smarter for your next bike race or triathlon. Learn what to eat the day before to maximize energy, support digestion and avoid pitfalls so you can start strong and race with confidence.

Can creatine actually make you a faster cyclist? It can – if you use it right. Here’s what it really does, who benefits most and when it’s worth adding to your training routine.

Energy gels are a staple in many cyclists’ jersey pockets, promising a quick hit of fuel when the ride gets tough. But when should you actually use them? How many do you need? And, are they really necessary? Here’s what every cyclist should know about fuelling with gels.

Whey or plant protein? Both can support muscle recovery and performance but they work a little differently. We’re breaking down the differences so you can choose the powder that fits your training and lifestyle.

What you eat and drink before, during, and after a ride can make all the difference - especially indoors on ROUVY. This quick guide covers the essentials of cycling nutrition to help you ride stronger, recover faster, and avoid energy crashes.