MercyOne Experts Share Food For Fuel On Your RAGBRAI Ride

When you have a 60-70 mile bike ride ahead of you, it’s important to eat the foods that will give you the energy you need to make it to the finish line.

“The best foods to fuel your exercise really depend on the type of performance you’re after,” said MercyOne registered dietitian Stephanie Small. “Also, the timing of when you eat can be as important as what you choose to eat.”

Small says a higher intensity activity may require more easy-to-digest carbohydrates like a banana, yogurt or whole grain breads. Eating a small snack about 30 minutes before you take off can help keep you going.

Small says if you’re looking to just enjoy the ride, what you consume may look different. She says you can indulge in a more varied diet and feel comfortable finishing the ride.

“For long rides, it may be important to have small snacks throughout. For some riders, that may mean having a couple bites every 15 minutes. For others it may mean stopping for a small snack every hour or so.”

Small also reminds people to think about their water intake. She says while nutrition is a big part, it works best if you are also well hydrated. Dehydration can lead to decreased performance and even feeling ill. If you’re doing an activity for more than one hour, a high-intensity workout or an activity in hot weather consider using sports drinks but be careful to watch how much sugar is in them. Use the chart found here to learn more about suggested water intakes.

Another important tip to keep in mind is your post-ride food choices. According to research, consuming a snack within about 30 minutes of an activity can help your body recover.

“Popular recovery snacks include chocolate milk, sandwiches or whole grain crackers with nut butter. What works best for you may be different from someone else.”

Small says it all depends on your nutrition needs, personal preferences and what agrees with your stomach.