Best Sources of Carbohydrates for Cyclists [Updated 2018]

Velocrush India
4 min readMay 28, 2016


When it comes to reaching your peak performance during physical activity, carbohydrates are an integral part of an athlete’s/cyclists diet. As the main source of energy for your brain and bodily functions comes from carbs, consuming the Best Sources of Carbohydrates for Cyclists will drastically delay fatigue. This will allow athletes to compete at a higher level for longer. Hence, it is important to eat the right carbohydrates before, during and after an event.

Take a look at our Best Sources of Carbohydrates for Athletes that are the best and will provide the required vitamins, minerals and abundance of glucose to keep you in the race and ahead of the pack.


When it comes to quick refueling on and off the bike, nothing compares to a quick banana bite. They supply carbohydrates, vital minerals, vitamins, dietary fibers and other phytonutrients. This Best Sources of Carbohydrates for Cyclists is readily available and contain high amounts of potassium (K) that are essential for blood-sugar regulation. It even acts as an electrolyte that helps retain fluid and aids in preventing muscle cramps.

Our tip:

If you are going for long rides, make sure to have one in your jersey pocket. They can be saviors! Having them along with your protein shakes can also be a good idea. For best results have them, at least, an hour before your workout. This Best Sources of Carbohydrates for Cyclists can also help sustain energy levels that can reduce the recovery window post workout.


Although berries taste really sweet, but not as sweet as many other fruits. Strawberries and other berries are a rich source of carbohydrates. They also contain minerals, vitamins and phytonutrients that promote health and good performance.

Out tip:

Have them along with your milkshake or just carry them in your bag as a snack. Carry some in the back pocket of your jersey and pop them in your mouth when required.

Brown rice:

Many of you must be aware that brown rice is the Best Sources of Carbohydrates for Cyclists, fiber, vitamins, and minerals. Unlike refined white rice, carbohydrates in brown rice have a low glycemic index (absorbed slowly). As a result, they provide long-lasting energy and promote less fat storage.

Our Tip:

Consume brown rice instead of white and reduce health concerns like heart diseases. Make sure to store it in an airtight container.

Energy bars:

energy bar india

Most of the time, life is a run and there is not the time to squeeze in that much-needed snack. While you are on the go, an energy bar can be ideal to munch on. These bars are specially designed to be consumed pre-workouts, during workouts and post workouts. This makes them great for fueling and refuelling as they provide instant energy and keep your performance high. You could also choose from those that come along with fruits, nuts, and whole grains.

Our tip:

Make sure to always have one energy bar in your bag wherever you go. They too are considered as the best sources carbohydrates cyclists.


If you are looking for a low-carb diet, oatmeal fits your requirement just right. They can be eaten for breakfast, lunch, evening snack, dinner or even as midnight munchies. Rich in carbs, iron, magnesium, zinc, selenium, vitamin B and fiber, oatmeal forms the perfect solution for long-term energy supply.

Our Tip:

Enhance the taste by throwing in some berries, banana slices, and other toppings. Just make sure to avoid those that are high in sugar, fat or calories.

Sports drink:

While your energy levels will be high by eating the above sources of carbs, staying hydrated before, during and after a workout is equally important. Sports drinks are a good way to not only stay hydrated but also act as an electrolyte during your workout.

Our tip:

As they are high in sugar, make sure to use them immediately before, after or during a workout.

Whole wheat pasta:

Italian food is a favorite among us all, isn’t it? The pizzas and the pasta are loved by all. While pizza is a definite no-no for any athlete, whole wheat pasta is high in carbs. You can also add fish, meat or just throw in some veggies. It has a low glycemic index that can help your energy last longer.

Our Tip:

When you are buying pasta, make sure to look for the words ‘whole’, as not all pasta are made from whole grain flour.


Packed with unsaturated fats, fibre and B vitamins, Quinoa is a rich source of carbohydrates. Besides, it is also a rich source of protein and fibre.

So if you are looking for the Best Sources of Carbohydrates for Cyclists or athletes to refuel, make sure to have integrated at least one of the above.

Picture Courtesy: Clarence Mendoza

Editor: Nigel Buthello