3 Nutrition Mistakes That Might Be Holding You Back on the Bike
As a women’s health coach and an avid mountain biker, I’ve worked with SO many women just like you who are confused about what to eat when it comes to fueling our rides. The reality? It’s not as complicated as we make it! I’m here to help you simplify your nutrition and make it work for you. Because I believe a FUELD ride is a FUN ride!
If you’ve ever bonked halfway through a ride, felt totally wiped out climbing, or struggled to recover the next day, you’re not alone. Nutrition plays a massive role in how we feel (and perform) on the bike. And the good news? Most nutrition mistakes are really easy to fix once you know what to look for.
Here are three of the most common fueling slip-ups we see, and what to do instead:
Mistake #1 -
“I Don’t Need to Eat If It’s a Short Ride”
This one shows up all the time, especially for beginner and intermediate riders. It’s easy to think that if you’re only going out for an hour, you don’t need to worry about fuel. But even short rides still demand energy.
Here’s the fix:
Every effort requires fuel. Even if you're riding for under 60 minutes, eating a balanced meal beforehand helps stabilize your energy and keeps you from bonking halfway through. And if your ride might stretch longer than expected, bring a snack. It’s better to have it and not need it!
Pro tip: A light pre-ride meal (like toast with nut butter and banana) about 60–90 minutes before rolling out works great for most people.
Mistake #2 - Thinking Protein Bars Are Enough
Protein bars are convenient, no doubt. But they often get mistaken for complete ride fuel or even meal replacements. In reality, many bars are lacking the carbs your body needs for sustained energy on the bike.
Here’s the fix:
When possible, opt for real food over packaged fuel. Whole foods like fruit, nut butter sandwiches, or rice cakes are easier to digest, more cost-effective, and less likely to cause gut issues on the trail.
That said, bars do have their place! They’re great for emergency backup or when you need something fast and easy. Just don’t make them your only plan.
Mistake #3 - Eating Less = Better Fitness
It’s a myth that eating less will help you get fitter or faster. In fact, underfueling is one of the fastest ways to stall your progress. It can leave you feeling sluggish on the bike, delay your recovery, and increase your risk of burnout or injury.
Here’s the fix:
Instead of focusing on eating less, focus on eating strategically. Fuel your rides with intention, eat a solid meal beforehand, bring energy-packed snacks, and prioritize recovery nutrition (especially after hard or long rides).
Recovery meals with a good mix of protein, carbs, and healthy fats help your body repair and rebuild. Think: rice and eggs, smoothie with oats and protein, or a hearty sandwich.
Remember…
Fueling your body isn’t just about avoiding bonks, it’s about riding with energy, recovering well, and actually enjoying your time on the bike.
If you’ve been feeling low energy, frustrated with your recovery, or just not seeing the progress you want, take a closer look at your nutrition. Small changes can make a big impact.
Eat well, ride strong, and take care of the engine that powers all of you!
See you on the trails!
(P.S. If you are looking for more tips and guidance on your nutrition, look no further! Join my nutrition coaching program to get dialed in. Learn more here.)
