Top 5 decent breakfasts right before cycling that require cyclists to eat

Posted by tan xiao yan on

As a cyclist, physical strength is supremely important for their cycling. Morning is the beginning of a new day, while it is also the departure time of riders. So a decent breakfast is especially important for them to start an energetic cycling journey. However, here are always a lot of people have no idea what they should eat right before their cycling. They feel confused about a load of food for they cannot figure out which kind is the best to fuel them. Now, in order to answer the questions on how to choose the right breakfast and guide you to eat the suitable ones for yourselves, top 5 decent breakfast right before cycling will be introduced to you.

Cycling is a kind of very personal sport, of course, food also can be highly personal and it can take a while to figure out what works best for you. For example, before you prepare your breakfast for cycling, you need to confirm how long it is your cycling journey, and you should also pay attention to what kinds of food you cannot eat or you do not want to eat. If you are riding for less than 2 hours, it is easy to meet the need of your body for eating a little bit food. However, if you are going to ride for more than 2 hours in the morning, it is necessary for you to have a nice enough breakfast before you start cycling. Besides, it is important for you to remember what kind of food you are allergic to, and stay away from it. You only make clear about these problems if it is a healthy and balanced breakfast plan can be made.

1.Complex Carbohydrates

There are many sorts of food with complex carbohydrates in the market. And most of them are beneficial for human being’s health and supplementing the nutrients what exercise needs.

Pasta and oatmeal


Muffins/cookies and sandwiches


As the most popular staple of a breakfast, complex carbs contain high energy and rich nutrients which also is easy ti digest. If you are going to start a long cycling exercise in the morning, pasta and oatmeal, or whole wheat bread should be considered into your nutritious breakfast. I am sure that a beautiful lady maybe prefers some muffins, cookies or sandwiches for which are sweeter and more delicious. In addition, oats are a rich source of complex carbs and provide a slow release throughout the morning.

But if they're simple, highly refined carbs, your body will metabolize them much faster than if they're complex carbs. So you should figure a difference between something like commercial boxed cereal vs whole oats. And then choose the suitable one for yourself.

2.Fluid and Fruit

It is found that people’s morning weaknesses came from a lack of fluids more than food. So before or when you take your breakfast, enough fluids should be supplemented.



A high protein powder shake with skim milk

Smoothie and juice

Vegetable juice

Coarse cereals juice

Banana /and many different kinds of fruits

Fruit and vegetable salad

Water is originally a significant part of human bodies. Especially, through the whole night’s metabolizing and consuming, the water of the body has become less and less in the second morning. So moisturizing in the morning has grown an essential thing for all of the people, let alone the riders. Adequate water can prevent riders from dehydrating during a long cycling. And here are many choices for cyclists to supply water such as pure water, milk, and different kinds of juices.

Banana is one kind of very famous fruit that supply energy and keep people calm. So banana can be a very good choice for breakfast. And it can also be made into the salad with other fruits and vegetables. They can provide a lot of vitamins that human bodies need.

3.Energy Foods

As we all know, cycling is a sport which really needs stamina and energy, particularly the long cycling journey. If you are about to embark a long cycling sport, you should not only eat your full the night before but also prepare yourself some energy foods for your breakfast before departure.

Energy Bar (Mars Bar)

Red Bull


Light snack


Energy bars, drinks, gels and other easily digestible carbohydrates can help prevent the distracting symptoms of hunger during exercise and keep you from depleting your energy too quickly. You feel faint at times in the morning before you have your breakfast but usually not after a full lunch. Because every meal may bring people energy to do their daily work, they eat those food contain a more energy. As a rider, a pre-ride meal in the morning should contain enough “fuel” to support your cycling. Of course, you can also bring some energy foods with you so that in the half way it is convenient to refuel yourself.

4.Protein and Fat

Lean meat/lean meat porridge




Hot dog…

Foods with fat and protein often show up in the lunch or dinner but not breakfast, because people think that they are difficult to digest and easy to gain weight. However, it is not all right. They can not only supply the nutrients you need but also increase your strength and prevent you from getting hungry. That said, you should try balancing carbs (easy to digest, high energy) with other sources of energy, especially protein and the often-overlooked fat. It's a slow-burn source of energy, which fits nicely with endurance sports. And they can be taken into your stomach as long as you control them in a reasonable amount, which may improve a lot of your cycling.

Stimulant Drinks
Drinks contain caffeine/coffee

After a long night rest, people who get early often stay in a dazed state. So something exciting helps them cheer up is necessary. It is not only for them have an enjoyable cycling experience, but also guarantee cyclists’ safety on the road. Caffeine acts as a stimulant on the central nervous system. It had been thought to boost endurance by stimulating a greater use of fat for energy and thereby reserving glycogen in the muscles. But not everyone like it or handle, riders need to consider their conditions before they choose it.

All in all, different people need various foods as their breakfasts before their cycling.

To make sure you have enough energy, yet reduce stomach discomfort, you should allow a meal to fully digest before the start of the event. If you have an early morning race or workout, it's best to get up early enough to eat your pre-exercise meal. If not, you should try to eat or drink something easily digestible about 20 to 30 minutes before the event. The closer you are to the time of your event, the less you should eat. You can have a liquid meal closer to your event than a solid meal because your stomach digests liquids faster. According to yourself, pick out and arrange the best food as your nutritious pre-ride meal in the morning.