Stay Fueled and Energized for Long Distance Cycling

RAGBRAI is on its way and we want you to be prepared for the long haul. When cycling long distances, it is essential to fuel your body properly to maintain energy levels and support endurance. Here are some snacks and other products you can find at the co-op to help you with your upcoming long distance cycling.

Bananas & Fresh Fruits

Bananas are a great source of carbohydrates, potassium, and natural sugars for quick energy and muscle function. Berries, oranges, apples, or grapes provide a natural source of carbohydrates, vitamins, and minerals to support energy and hydration.

Protein Bars, Powders, and Shakes

Convenient and easy to digest, protein provides essential calories and amino acids to be included in your pre-cycling meals. Eating protein before your ride can promote a better anabolic response as well as aid in muscle recovery and overall muscle performance.

Nuts & Seeds

Almonds, walnuts, chia seeds, and flaxseeds are rich in healthy fats, protein, and fiber, offering long-lasting energy. Dried fruits such as apricots, prunes, and raisins have added benefits of potassium. Try a trail mix of your favorite dried fruits, nuts, and seeds to keep your body supplied with energy!

Lean Proteins & Jerky

Jerky Bars and other Lean proteins (chicken, turkey, fish, bison, or vegan proteins): You might think of jerky as a post-ride snack food, but it can also be great in-ride too! Jerky makes for a quick hit of excellent protein and needs no refrigeration. Necessary for muscle repair and recovery, protein provides amino acids to support tissue growth.

Hydration

Hydration equals power: Staying well-hydrated is crucial during long rides. Water is essential, but electrolyte-rich drinks or coconut water can help replenish minerals lost through sweat. Without electrolytes, cyclists may experience severe muscle cramping due to low internal sodium levels.

The longer you ride, the bigger the role nutrition plays in your performance. When riding two days or more in a row, what you eat and drink after your ride is as important as what you eat during the ride. Your co-op will have plenty of ready-made options for cyclists who want a healthy meal on the go. The co-op deli will be offering grain bowls and snack cups. Check out our salad bar and grab and go for more options.

Remember, individual preferences and dietary needs may vary, so it’s important to find the foods that work best for you and experiment during training rides to determine which options provide optimal performance and digestion. We hope riders enjoy the coming 50th Anniversary RAGBRAI coming to Ames later this month!