{"id":2173786,"date":"2026-10-01T09:27:36","date_gmt":"2026-10-01T06:27:36","guid":{"rendered":"https:\/\/analyse.optim.biz\/?p=2173786"},"modified":"2026-10-01T09:27:36","modified_gmt":"2026-10-01T06:27:36","slug":"dial-your-diet-for-training-and-recovery-the-ultimate-guide-from-52-cycling-nutrition-experts","status":"publish","type":"post","link":"https:\/\/analyse.optim.biz\/?p=2173786","title":{"rendered":"Dial Your Diet for Training and Recovery: The Ultimate Guide from 52 Cycling Nutrition Experts"},"content":{"rendered":"

[analyse_image type=”featured” src=”https:\/\/velo-cdn.outsideonline.com\/wp-content\/uploads\/2026\/10\/Untitled-Design-23.jpg”]<\/p>\n

\n
\n
Updated October 1, 2026 04:26AM<\/div>\n<\/div>\n

Does your daily diet properly support your cycling training and recovery?<\/p>\n

Are you getting enough carbs to sustain your biggest rides? But what about when you\u2019re slaving at the 9-to-5?<\/p>\n

What about protein \u2013 how much should cyclists really be getting?<\/p>\n

And honestly, do you need that shelf of a dozen different supplements?<\/p>\n

All these questions \u2013 and many more \u2013 have been answered by 52 of the world\u2019s leading sport and nutrition scientists in a newly published \u201cPosition Statement on Nutrition for Cycling.\u201d<\/p>\n

The weighty 18,000-word tome tells you everything you could possibly want to know about nutrition, on and off the bike.<\/p>\n

It speaks to training, recovery, illness, female health, training at altitude \u2026 everything.<\/p>\n

Big brains from WorldTour superteams, national federations, and research laboratories collaborated on the authorship. The UCI commissioned and rubber-stamped it.<\/p>\n

There\u2019s no bro science or social media \u201cfact\u201d here.<\/p>\n

\n
ADVERTISEMENT<\/span><\/div>\n<\/div>\n

Building the best diet for bike riders<\/h2>\n

The paper is an epic encyclopedia of information for hard-training amateurs who balance biking ambitions with pesky real life. And we read every single word of it, so you don\u2019t have to.<\/p>\n

Why?<\/p>\n

To give you the ultimate guide to dialing in your diet for training, recovery, and health.<\/strong><\/p>\n

What follows is based on information directly from the UCI bible, supported by Velo<\/em>\u2018s own research and calls with pro cycling team staff.<\/p>\n

Note that we haven\u2019t included on-bike nutrition or performance supplements here. Those are very deep rabbit holes that require separate exploration.<\/p>\n

In the meantime, here are Velo\u2019s<\/em> guides on supplements and fueling.<\/p>\n

And before we start: One important caveat.<\/strong><\/p>\n

There is no such thing as a \u201cperfect\u201d diet. Don\u2019t get bogged down tracking calories and measuring skin folds. Use your health, happiness, and trends in blood markers, body mass, and power output as your guiding stars.<\/p>\n

\n
ADVERTISEMENT<\/span><\/div>\n<\/div>\n

Take the below as guiding principles, not strict \u201crules.\u201d<\/p>\n

1. How much in total? Total daily intake<\/h2>\n
Are you eating enough? Consider overall energy balance before you try to major in the minors.<\/span> (Photo: Gruber Images)<\/figcaption><\/figure>\n

Overall intake and energy availability is the base of the nutritional pyramid. There\u2019s no point finessing macro- and micro- nutrients if these are out of line.<\/p>\n

The UCI paper recommends that daily energy availability should be 40 to 45 calories per kilo of fat-free mass, per day.<\/p>\n

This calculation gives athletes a good ballpark figure for how many calories riders should eat every day, according to their training volume.<\/p>\n

Don\u2019t know your fat-free mass?<\/p>\n

Don\u2019t worry, basically nobody outside the sporting elite knows theirs either. We\u2019ve laid out in the appendix below how you can calculate your own fat-free mass.<\/p>\n

However, the UCI\u2019s basic message regarding energy availability is that cyclists need to eat enough, all the time. Otherwise, all that training is a waste of time.<\/p>\n

\n
ADVERTISEMENT<\/span><\/div>\n<\/div>\n

And trust us, you probably need significantly more food than you think. Run the numbers through the energy availability equation below, and you\u2019ll be surprised.<\/p>\n

Things to note on energy availability<\/h3>\n

1. The UCI paper is keen to enforce that lighter is not always better. That stance reflects how the WorldTour is increasingly focusing on power before weight in its quest to optimize the watts-per-kilo equation.<\/p>\n

Amateurs should follow suit. Health and power output should be prioritized before any weight loss goals, unless medically advised.<\/p>\n

2. Short periods of low energy availability (LEA) are \u201cunlikely to be problematic\u201d if the athlete allows full recovery time, and doesn\u2019t fall into LEA regularly. However, prolonged LEA, or repeat bouts of short-term LEA, leaves athletes flirting with relative energy deficiency in sport (RED-S).<\/p>\n

Athletes need to pay particular attention to pre- and post-ride nutrition to safeguard against this damaging condition.<\/p>\n

3. For female athletes: There are currently no generalized recommendations for how to alter dietary intake around hormonal fluctuations. The current consensus is that athletes track their cycles and adjust nutrition based on their personal experience and symptoms.<\/p>\n

\n
ADVERTISEMENT<\/span><\/div>\n<\/div>\n

2. Carbohydrate: How much, and when<\/h2>\n
Daily carb intake should be dialed up and down according to training load. (Photo: Getty Images)<\/span><\/figcaption><\/figure>\n

Carbs. The kings.<\/p>\n

Carbohydrates must be the foundation of any athlete\u2019s food plan. Forget the fad for Atkins and carnivore diets, and turn down the pre-pandemic hype for low-carb training.<\/p>\n

Carbohydrates fuel the engine, support muscular repair, and play a crucial role in bone metabolism and immune function.<\/p>\n

Carbs should be up- and down-scaled according to training.<\/p>\n

Remember the saying \u201cfuel for the work required\u201d? Exactly.<\/p>\n

The UCI provided useful daily carbohydrate targets for athletes at four activity levels.<\/p>\n

We worked the recommendations through some example athletes to give you a quick guide.<\/p>\n

\n
ADVERTISEMENT<\/span><\/div>\n<\/div>\n

Carbohydrate targets<\/h3>\n
\n
\n\n\n\n\n\n\n\n
Activity level<\/strong><\/span><\/td>\nCarbohydrate target<\/strong><\/span><\/td>\nAt 50kg \/ 110lb<\/strong><\/span><\/td>\nAt 70kg\u00a0 \/ 154lb<\/strong><\/span><\/td>\nAt 90kg \/ 198lb<\/strong><\/span><\/td>\n<\/tr>\n
Light endurance<\/strong><\/span><\/td>\n5-7g\/kg<\/span><\/td>\n300g<\/span><\/td>\n420g<\/span><\/td>\n450g<\/span><\/td>\n<\/tr>\n
Moderate endurance (3 hr\/day)<\/strong><\/span><\/td>\n6-10g\/kg<\/span><\/td>\n400g<\/span><\/td>\n560g<\/span><\/td>\n720g<\/span><\/td>\n<\/tr>\n
Intensified training\u00a0 (>4 hr\/day)<\/strong><\/span><\/td>\n>8g\/kg<\/span><\/td>\n400g+<\/span><\/td>\n560g+<\/span><\/td>\n720g+<\/span><\/td>\n<\/tr>\n
Extreme racing (>6+ hr single races and stage events)<\/strong><\/span><\/td>\n10-25g\/kg, according to rider and event<\/span><\/td>\n500g+<\/span><\/td>\n700g+<\/span><\/td>\n900g+<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<\/div>\n

Things to note<\/h3>\n

1. The guidance above includes all the crap you eat on the bike. So, a 70kg rider who trained for more than four hours should include the glut of candies, gels, and caf\u00e9 stop cookies in their recommended total of 560 grams of carbohydrate.<\/p>\n

2. Carbohydrate targets look different for riders who are \u201ccarb loading\u201d ahead of a big race or fondo. In those cases, athletes should eat 10 to 12g carbohydrate per day for two days before rollout. And this time, that\u2019s on top<\/em> of any carbs eaten in training on those days.<\/p>\n

3. Prioritize carbohydrates in the immediate post-workout daze. Glycogen replenishment should be considered the first priority, with protein \u2013 contrary to popular belief \u2013 being second.<\/p>\n

Target 1-1.2 grams of carbs per kilo of bodyweight within the first hour of training, and continue carbing at that rate for 3 to 4 hours thereafter.<\/p>\n

\n
ADVERTISEMENT<\/span><\/div>\n<\/div>\n

4. The UCI\u2019s panel of experts advises caution over \u201cfasted\u201d training. Training on empty should be applied strategically and sparingly, and shouldn\u2019t be seen as a route toward body composition goals. Athletes should ensure full energy availability at the end of a day of lower-carb training.<\/p>\n

Carbohydrate cheat sheet<\/h3>\n
\n
\n\n\n\n\n\n\n\n\n\n\n\n\n\n
Carb source<\/strong><\/span><\/td>\nPortion<\/strong><\/span><\/td>\nCarb content<\/strong><\/span><\/td>\n<\/tr>\n
Oats \u2013 uncooked<\/span><\/td>\n100g<\/span><\/td>\n60g<\/span><\/td>\n<\/tr>\n
White bread<\/span><\/td>\n1 x average slice<\/span><\/td>\n20g<\/span><\/td>\n<\/tr>\n
White bagel<\/span><\/td>\n1 bagel<\/span><\/td>\n40g<\/span><\/td>\n<\/tr>\n
Pasta \u2013 uncooked<\/span><\/td>\n100g<\/span><\/td>\n75g<\/span><\/td>\n<\/tr>\n
Pasta \u2013 cooked<\/span><\/td>\n100g (weight after cooking)<\/span><\/td>\n25g<\/span><\/td>\n<\/tr>\n
White rice \u2013 uncooked<\/span><\/td>\n100g<\/span><\/td>\n80g<\/span><\/td>\n<\/tr>\n
White rice \u2013 cooked<\/span><\/td>\n100g (weight after cooking)<\/span><\/td>\n30g<\/span><\/td>\n<\/tr>\n
White potato \u2013 uncooked<\/span><\/td>\n100g<\/span><\/td>\n20g<\/span><\/td>\n<\/tr>\n
White potato \u2013 boiled<\/span><\/td>\n100g (weight after boiling)<\/span><\/td>\n20g<\/span><\/td>\n<\/tr>\n
Banana<\/span><\/td>\nAverage size \/ 110g<\/span><\/td>\n25g<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<\/div>\n

3. Protein: More than you think<\/h2>\n
Cyclists should pound protein from breakfast time through bed time \u2013 but it\u2019s not the first priority after training. (Photo: Getty Images)<\/span><\/figcaption><\/figure>\n

Cyclists should eat protein like they\u2019re bodybuilders. That is, they need a lot of it, spread relatively evenly throughout the day.<\/p>\n

Protein supports repair and regrowth. Athletes can\u2019t progress without it, whether they want to bench press 200 kilos or ride 200 miles of Kansan gravel. And for higher-volume riders, protein is crucial for protecting against muscle wastage.<\/p>\n

The UCI recommends that hard-training athletes eat around 1.6 to 2.1 grams per kilo per day. That\u2019s at least 50 percent more than what many sources prescribe for the sedentary population.<\/p>\n

And while 140g protein for a 70kg rider sounds a lot, it\u2019s really not \u2013 provided you do it right.<\/p>\n

Protein intake should be spread throughout the day to give yourself the best chance to hit the 1.6 to 2.1g recommendation. This protein drip should stretch from breakfast to bedtime.<\/p>\n

\n
ADVERTISEMENT<\/span><\/div>\n<\/div>\n

Sorry, but a morning espresso and late-night cookie won\u2019t cut it.<\/p>\n

Also, try to avoid the tempting trap of regularly relying on one 32oz sirloin to meet your goal.<\/p>\n

Yes, it\u2019s satisfying as heck, but conventional wisdom suggests muscle synthesis might top out before you can make use of all those beefy aminos. However, research on this is somewhat mixed, so don\u2019t sweat it too much.<\/p>\n

Protein cheat sheet<\/h3>\n

Note that different cooking methods (grilling vs. frying, etc.) will alter macronutrient profiles. The below should act as a strong, but not perfect, guide.<\/em><\/p>\n

\n
\n\n\n\n\n\n\n\n\n\n\n\n\n\n
Protein source<\/strong><\/span><\/td>\nPortion<\/strong><\/span><\/td>\nProtein content<\/strong><\/span><\/td>\n<\/tr>\n
Whole egg<\/span><\/td>\nAverage size\u00a0 \/ 60g<\/span><\/td>\n7g<\/span><\/td>\n<\/tr>\n
Greek yogurt 5% fat<\/span><\/td>\n100g<\/span><\/td>\n9g<\/span><\/td>\n<\/tr>\n
Cottage cheese<\/span><\/td>\n100g<\/span><\/td>\n10g<\/span><\/td>\n<\/tr>\n
Tofu cooked<\/span><\/td>\n100g<\/span><\/td>\n10g<\/span><\/td>\n<\/tr>\n
Lentils \u2013 uncooked<\/span><\/td>\n100g<\/span><\/td>\n65g<\/span><\/td>\n<\/tr>\n
Lentils \u2013 cooked<\/span><\/td>\n100g<\/span><\/td>\n9g<\/span><\/td>\n<\/tr>\n
Chicken breast, cooked, skinless<\/span><\/td>\n100g<\/span><\/td>\n31g<\/span><\/td>\n<\/tr>\n
Chicken breast, cooked, skinless<\/span><\/td>\nAverage size \/ 170g<\/span><\/td>\n53g<\/span><\/td>\n<\/tr>\n
Beef sirloin steak, grilled<\/span><\/td>\n100g<\/span><\/td>\n26g<\/span><\/td>\n<\/tr>\n
Beef sirloin steak, grilled,\u00a0 typical size<\/span><\/td>\n8oz \/ 225g<\/span><\/td>\n58g<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<\/div>\n
\n
ADVERTISEMENT<\/span><\/div>\n<\/div>\n

Things to note on protein<\/h3>\n

1. Protein intake should be at the top of the recommended range during periods of lower carbohydrate training or controlled weight loss.<\/p>\n

A super-protein approach should also be followed on rest days or in the aftermath of a mammoth ride. This can help \u201ccompensate\u201d for any protein shortfalls during grueling training days where carbohydrate governs the macronutrient mix, and promote positive energy balance.<\/p>\n

2. As mentioned above, protein is vital for recovery after a workout, but carbs should come first. The UCI paper doesn\u2019t make a specific recommendation for post-workout protein intake, but studies mostly suggest that athletes should aim for 0.3 to 0.4 grams of protein per kilo of body weight soon after a ride.<\/p>\n

3. Masters athletes should pay particular attention to their protein. A higher intake can help counteract the losses in bone density and muscle mass typically associated with aging.<\/p>\n

\n
ADVERTISEMENT<\/span><\/div>\n<\/div>\n

4. For plant-based athletes: The UCI experts specifically advocated for the use of protein blends for vegan and vegetarian riders. Vegan protein shakes can help ensure athletes intake the full range of amino acids that are more readily available in animal proteins.<\/p>\n

4. Fats: Not always the bad guys<\/h2>\n
\"Fats
\u2018Healthy\u2019 fats are crucial for immunity and health. Their position in an athlete\u2019s diet might vary according to daily training load. (Photo: Getty Images)<\/span><\/figcaption><\/figure>\n

Don\u2019t think fats are the bad guys. Embrace this most delectable of food groups.<\/p>\n

Fats are a rich source of energy, they boost the uptake of vitamins and essential fatty acids, and are essential to immune, metabolic, and skeletal health.<\/p>\n

But of course, all the caveats apply. Fried and junk foods dripping in trans and saturated fats should be eaten in moderation.<\/p>\n

The good news? Fats from oils, nuts, seeds, oily fish, and avocados always get the green light.<\/p>\n

And that\u2019s just as well, because what bike rider doesn\u2019t exist on peanut butter?<\/p>\n

Experts recommend fat makes up around 25 to 30 percent of daily caloric intake.<\/p>\n

Eat 3,000 calories a day? Fat should work out to around 750 to 900 calories. At nine calories per gram of fat, that\u2019s around 80 to 100 grams of fat.<\/p>\n

\n
ADVERTISEMENT<\/span><\/div>\n<\/div>\n

Fats cheat sheet<\/h3>\n
\n
\n\n\n\n\n\n\n\n\n
Fat source<\/strong><\/span><\/td>\nPortion<\/strong><\/span><\/td>\nFat content<\/strong><\/span><\/td>\n<\/tr>\n
Greek yogurt 5% fat<\/span><\/td>\n100g<\/span><\/td>\n5g<\/span><\/td>\n<\/tr>\n
Peanut butter<\/span><\/td>\nTablespoon \/ 16g<\/span><\/td>\n8g<\/span><\/td>\n<\/tr>\n
Pumpkin seeds<\/span><\/td>\nTablespoon \/ 8g<\/span><\/td>\n4g<\/span><\/td>\n<\/tr>\n
Avocado<\/span><\/td>\nHalf average-size fruit (~80g)<\/span><\/td>\n15g<\/span><\/td>\n<\/tr>\n
Olive oil<\/span><\/td>\nTeaspoon \/ 4g<\/span><\/td>\n4g<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<\/div>\n

Something to note on fats<\/h3>\n

It can be easiest for athletes to think of fat as a balancing figure in achieving their caloric total. So, whatever\u2019s left after hitting carbohydrate and then protein targets goes to fats.<\/p>\n

This might mean fats are proportionately lower on days when heavy training pushes carbohydrates higher in the overall dietary mix. This also reduces the risk of GI distress.<\/p>\n

Conversely, fats may be slightly higher in the mix on rest days, where carbohydrate requirements are lower.<\/p>\n

\n
ADVERTISEMENT<\/span><\/div>\n<\/div>\n

5a. Micronutrients<\/h2>\n
\"Cyclists
Excuse the cheesy image, but it helps illustrate the point. Is there diversity in your diet?<\/span> (Photo: Getty Images \/ Wildpixel)<\/figcaption><\/figure>\n

The UCI paper didn\u2019t lay out hyper-specific guidance for micronutrients the way it did for the three major macros.<\/p>\n

However, as a daily principle, any of the 52 experts who contributed to the paper will tell you the same thing: Eat the rainbow.<\/p>\n

Making an effort to eat a full color palette of fruits, veg, pulses, and seeds will ensure you get the wide range of vitamins and minerals required for healing, health, immunity, and strength.<\/p>\n

Try to mix the palette as often as possible \u2013 don\u2019t eat the same spinach, tomato, and sweet potatoes every day. And while the new \u201c30 plants per week\u201d trend has been judged excessive, the message is on-point: incorporate as much diversity into your diet as possible.<\/p>\n

And no, a multivitamin a day is not an acceptable shortcut. Real food first.<\/p>\n

\n
ADVERTISEMENT<\/span><\/div>\n<\/div>\n

That said, the UCI does suggest some specific supplementation may be required. Cyclists are notoriously prone to micronutrient shortfalls due to the energy-intensive nature of the sport.<\/p>\n

5b. Supplements: Some to consider<\/h2>\n
\"Cyclists
Athletes should follow a \u2018food first\u2019 approach to micronutrients, but some vitamins and minerals might require supplementation.<\/span><\/figcaption><\/figure>\n

Vitamin D<\/h3>\n

Vitamin D \u2013 the so-called sunshine vitamin \u2013 is a near-essential one to supplement. Even riders who are baking in the Andorran sun for 30 hours a week can be deficient in this powerhouse of bone and immune health. Vit.D can also provide support for premenstrual or menstrual-related symptoms.<\/p>\n

How to get it:<\/strong> WorldTour experts widely recommend supplementing vitamin D. Follow their advice. An extra 10 micrograms (400 IU) per day is thought to be sufficient.<\/p>\n

Calcium<\/h3>\n

Calcium is the core scaffolding of bone. Given the prevalence of low bone density in cyclists, pro nutritionists are bullish on ensuring athletes get enough of it. Athletes should target a daily dose of 1,200mg of calcium, ideally from \u201creal food.\u201d<\/p>\n

How to get it:<\/strong> Dairy, green leafy vegetables, nuts, seeds, tofu. If you are found to be at risk of low bone density, follow your medic\u2019s advice on supplementation.<\/p>\n

\n
ADVERTISEMENT<\/span><\/div>\n<\/div>\n

Iron<\/h3>\n

Female athletes and those who live or regularly train at altitude can be at risk of iron deficiency. Those at risk should pay close attention to getting an iron-rich diet and periodically monitoring their iron levels. If choosing to supplement, the UCI recommends 100 to 200mg per day.<\/p>\n

How to get it:<\/strong> Dark leafy greens, red meats, fortified cereals, or supplement at 100 to 200mg\/day. If found to be deficient in iron, follow your medic\u2019s advice.<\/p>\n

Creatine<\/h3>\n

Creatine is more widely considered as a \u201cperformance supplement,\u201d but we\u2019re also including it here. It\u2019s proven to enhance cognitive function and can play an important role in recovery from concussion.<\/p>\n

How to get it:<\/strong> Supplement with 5g per day.<\/p>\n

\n
ADVERTISEMENT<\/span><\/div>\n<\/div>\n

Collagen<\/h3>\n

Collagen is pretty hip in the beauty and health industry right now. But it\u2019s not just some anti-aging treatment. For athletes, it supports joint and connective tissue health, and might help stimulate tendon repair pathways.<\/p>\n

How to get it:<\/strong> Supplement with 10 g per day. Make sure to use bovine, not marine, collagen. The former is best for tendons and joints, the latter for skin and hair.<\/p>\n

Note that the UCI emphasizes that evidence for the healing powers of creatine and collagen is still limited, but does view them as \u201cpromising.\u201d<\/p>\n

\n
ADVERTISEMENT<\/span><\/div>\n<\/div>\n

Omega-3, Zinc, Magnesium<\/h3>\n

Omega-3, zinc, and magnesium contribute to a range of functions including immune support, cardiovascular health, healing, and can help with menstrual-related symptoms. They\u2019re regulars in the pro cyclist supplement stack, but not deemed essential.<\/p>\n

How to get them: <\/strong>Oily fish (for omega-3), nuts, seeds, dairy (for all three), and a random one \u2013 oysters are the best source of zinc, apparently.<\/p>\n

This superteam of sport scientists collaborated on the UCI\u2019s \u2018Position Statement on Nutrition for Cycling.\u2019<\/span><\/figcaption><\/figure>\n
\n

Appendix: Calculating Fat-Free Mass<\/h2>\n

Circling back to section 1 on energy availability:<\/strong> As a reminder, the UCI recommends daily energy availability of 40 to 45 calories\/kg of fat-free mass per day.<\/p>\n

So what\u2019s your fat-free mass?<\/p>\n

The most accurate way to calculate fat-free mass first requires a measurement of your body fat. In the WorldTour, body fat percentages are tracked with skinfold calipers and DEXA scans. For us at home, smart scales might have to suffice.<\/p>\n

\n
ADVERTISEMENT<\/span><\/div>\n<\/div>\n

Once you have your body fat percentage, you can apply it to your total bodyweight to calculate both fat mass and fat-free mass.<\/p>\n

As an example:<\/p>\n

A 70kg rider with 15% body fat has 10.5kg fat mass (70kg x 15%) and 59.5kg fat-free mass (70 kg \u2013 10.5 kg).<\/p>\n

Next step: Calculate energy availability.<\/p>\n

Here\u2019s the equation: Energy availability = (Energy intake \u2013 Energy expenditure) \/ fat-free mass.<\/p>\n

So again, let\u2019s run some numbers, as an example.<\/p>\n

If the above 70kg rider with 15% body fat eats 3,500 calories per day and burns 1,000 calories, their energy availability is as follows:<\/p>\n

Energy availability: (3,500cal \u2013 1,000cal)\/59.5kg = 42.<\/p>\n

This falls within the recommended 40 to 45 calories\/kilo recommendation.<\/p>\n

That rider is golden.<\/p>\n

\u00a0<\/p>\n<\/div>\n

\n
Updated October 1, 2026 04:26AM<\/div>\n<\/div>\n

[analyse_source url=”https:\/\/velo.outsideonline.com\/road\/road-training\/cyclists-optimize-diet\/”]<\/p>\n","protected":false},"excerpt":{"rendered":"

[analyse_image type=”featured” src=”https:\/\/velo-cdn.outsideonline.com\/wp-content\/uploads\/2026\/10\/Untitled-Design-23.jpg”] Updated October 1, 2026 04:26AM Does your daily diet properly support your cycling training and recovery? Are you getting enough carbs to sustain your biggest rides? But what about when you\u2019re slaving at the 9-to-5? What about protein \u2013 how much should cyclists really be getting? And honestly, do you need that […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2],"tags":[226,71],"class_list":["post-2173786","post","type-post","status-publish","format-standard","hentry","category-politics","tag-crawlmanager","tag-velo-outsideonline-com"],"_links":{"self":[{"href":"https:\/\/analyse.optim.biz\/index.php?rest_route=\/wp\/v2\/posts\/2173786","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/analyse.optim.biz\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/analyse.optim.biz\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/analyse.optim.biz\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/analyse.optim.biz\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=2173786"}],"version-history":[{"count":0,"href":"https:\/\/analyse.optim.biz\/index.php?rest_route=\/wp\/v2\/posts\/2173786\/revisions"}],"wp:attachment":[{"href":"https:\/\/analyse.optim.biz\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2173786"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/analyse.optim.biz\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2173786"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/analyse.optim.biz\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2173786"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}