What to eat and drink when you're riding

Breeze bike rides 

Breeze bike rides are all about having a fun time and socialising with like-minded women – and stopping for a coffee and a bite to eat is an important part of the whole experience.

Great food fuels your muscles and helps you recover from aches and strains. On average you’ll be burning around 300 calories per hour on a bike ride. If you're cycling briskly enough to work up a sweat you'll be losing electrolytes and other nutrients which need replacing by eating and drinking well. Here are our top tips on eating and drinking well...

Carbohydrates are great
Our bodies convert carbs to glycogen, which creates energy for our muscles. Go for ‘complex carbs’ like rice, porridge and potatoes which release the energy more slowly.

Fats and dairy aren't all bad!

They're also are a source of energy. Choose vegetable, sunflower or olive oil, and try to avoid saturated and hydrogenated fats. Walnuts and avocados are a great source of good fats too.

Protein matters
We need to eat small amounts of protein regularly to keep our muscles in good shape and to repair any tissue damage. Some of the best sources of protein are chicken, fish, pulses, milk and cheese. The humble baked bean is also great source of protein!

Top breakfasts
A breakfast of cereal, muesli, or porridge with some fruit or toast is great if you’re going out for a ride later in the day.

Snacks on the move

Even if you’re only out for an hour, it's worth taking a little snack with you. A banana is perfect. 

Replace your energy 

After your ride you should aim to replace the glycogen or energy you've lost during exercise. Many Breeze rides finish up with a visit to a coffee shop and a tempting piece of cake, but a quick way to do replace your energy is with a sports drink like Gatorade.

Fresh food is fantastic!
We all know this but it's easy to forget. Eating fresh rather than cooked fruit and veg is a great boost to your immune system – and your cycling nutrition.

Drink lots
When you’re riding your bike don’t wait until you feel thirsty. Drink water or a sports drink throughout your ride. Lots of cyclists attach a water bottle carrier (sometimes more than one) to their bike.

There's more to life than counting
The calories we need vary from person to person based on our age, gender, and lifestyle. Instead of counting calories, eat well and keep cycling – exercise burns calories and is so much more fun than dieting!