How to manage your nutrition effectively during a long bike ride?

Whether you're heading out for a 3-hour loop or a full day of exploration, managing your nutrition and hydration is just as important as choosing the right bike or route. Gravel riding often means sustained effort, remote terrain, and intense sections — and mistakes come at a price: energy crashes, cramps, or even having to quit early.

In this article, we share practical, field-tested advice — gathered from our own rides and exchanges with fellow gravel lovers — to help you eat and drink smart, without hitting the wall.
And since we don’t believe in downing artificial gels every time the road kicks up, we’re excited to introduce CookNRun, our new nutrition partner committed to energy, taste, and eco-responsibility.

Why cycling nutrition is (ultra) important

When you ride for several hours, your body burns a large amount of energy. Without regular fuel, your blood sugar drops, fatigue kicks in, cramps might appear, and performance plummets.

Eating and drinking smart is key to:

• Maintaining steady energy

• Preventing energy dips

• Supporting better recovery

The basics: eat and drink regularly

1. Eat every 45–60 minutes

Focus on carbohydrates (30–60g per hour), adjusted to your body weight. Add small amounts of fat or protein for satiety and recovery.

⚠️ Never wait until you're starving! Eat before you get hungry to avoid bonking.

Reference: 0.8–1g of carbs per kg of body weight per hour during moderate to intense effort. Don’t eat everything at once — spread it out with small bites or sips every 15–20 minutes.

Carb examples:

• Medium banana → ~25g

• Energy bar → ~25g

• 500ml isotonic drink → ~30g

2. Stay hydrated

Drink every 15–20 minutes, even if you’re not thirsty. Water alone may not be enough — especially on longer rides. For extended efforts, enrich your bottle with hydration powder containing both carbs and electrolytes. This helps replenish energy and replace minerals lost through sweat.

👉 Quick tip: no mix on hand? Add a pinch of salt and a splash of lemon juice to your water bottle.

3. Mix it up

Use a variety of simple carbs (fruit, bars), complex carbs (sandwiches, wraps), and proteins (ideally before or after, unless tolerated during effort).

What to eat ?

Before the ride

Fuel up with a balanced breakfast high in carbs and moderate in protein.
Example: Oats + banana + almonds + honey + tea/coffee

During the ride

Eat something every 45–60 min, even if you’re not hungry. Choose easily digestible, carb-rich snacks to stay energized.

Snack ideas:

• Energy bars (like CookNRun)

• Dried fruits (dates, apricots, almonds)

• Banana

• Small sandwich (ham & butter for longer breaks)

Tip: Test your ride snacks during training — your stomach will thank you.

After the ride

Recovery is part of the ride. Whether you're a gravel newbie or seasoned rider, refueling well post-ride helps reduce soreness and prepare for your next adventure.

👉 Check out our full guide: “How to recover after a long bike ride”

Spotlight on CookNRun, our nutrition partner

CookNRun creates 100% natural, organic, vegan energy bars, made in their workshop in Angers, France. They also offer freeze-dried meals and hot drinks — perfect for those who love wild adventures.

Our favorite bar

• Ingredients: peanuts, oats, dark chocolate, dates

• 209 kcal per 50g bar

• Great balance of fast & slow energy

• Natural taste, soft texture, easy on the stomach

These bars are ideal for long rides when you need real fuel, without sacrificing taste or quality.

At GravelUp, we believe in responsible, natural, and human-powered adventures. That’s why we’re proud to ride alongside CookNRun — a brand that shares our values and fuels our journeys with honest, healthy energy.

During our trips, we handle all your nutrition:
Balanced breakfasts, quality lunch breaks with local and healthy food, and snacks adapted to the demands of gravel riding — everything’s planned so you can focus on enjoying the ride… and the meal!