The ultimate guide to nutrition for bikepacking races & ultra-distance events.

Bikepacking races and ultra-endurance events push body and mind to the limit. Whether 200 km or 4,000 km, a solid nutrition and hydration strategy is just as crucial as training and gear. Without proper fuel, expect energy crashes, stomach issues, and dehydration.

This guide provides practical nutrition tips for your next ultra adventure—based on insights from nutrition experts, experienced endurance cyclists, and scientific research.

1. The Basics of Ultra-Distance Nutrition

Before diving into race-specific strategies, here’s a quick breakdown of how your body uses energy:

🔹 Carbohydrates = Fast energy
✔ Primary fuel for high-intensity efforts
✔ Stored as glycogen in muscles & liver
✔ Needs regular replenishment to avoid the dreaded "bonk"

🔹 Fats = Long-lasting energy
✔ Efficient for low-intensity endurance
✔ Ideal for steady output on long rides
✔ Good sources: avocado, nuts, olive oil, fatty fish

🔹 Proteins = Recovery & muscle repair
✔ Not a primary energy source but crucial for multi-day races
✔ Prevents muscle breakdown
✔ Beneficial in small amounts during the ride

Ultra-Cycling Nutrition Goals:

✅ 60–90g carbohydrates per hour (depending on intensity & body weight)
✅ 500–750ml fluid per hour (adjust for weather conditions)
✅ Electrolytes: Sodium, potassium & magnesium to prevent cramps

2. Pre-Race Nutrition: Start Strong

The 48-Hour Rule: Load glycogen without overloading digestion

✔ Increase carbohydrate intake 2 days before (rice, pasta, potatoes)
✔ Avoid high-fiber & fatty foods—they can cause digestion issues
✔ Stay hydrated! Starting dehydrated = early fatigue

Last Meal Before the Start (3-4 hours prior)

✔ Oatmeal with banana & honey
✔ Rice with eggs & avocado
✔ Whole grain toast with peanut butter

⛔ Avoid: Heavy, fatty meals—they slow digestion

🚀 Pro Tip: Many riders use a light, digestible carb drink mix (e.g., Maurten, Tailwind, Neversecond) before the start for quick energy.

3. On-the-Go Nutrition: Realistic Bikepacking Strategies

Bikepacking means fueling on the move. Your plan needs to be practical, easy to carry & digestible.

Three Proven Strategies for the Road

1️⃣ Gas Station Strategy: Quick & Effective

🍫 Chocolate milk (protein + carbs)
🍌 Bananas (easy to digest, high in potassium)
🥪 Sandwiches (turkey, cheese, peanut butter)
🥜 Trail mix (nuts, dried fruits, chocolate)
🥤 Cola (fast sugar & caffeine boost)
🥔 Chips (salt for electrolyte balance)

2️⃣ Long-Shelf-Life Snacks for Multi-Day Tours

🔹 Energy bars: Veloforte, Clif, Skratch Labs
🔹 Rice cakes (homemade or pre-packed)
🔹 Single-serving nut butters
🔹 Tortillas with cheese/meat (compact & durable)
🔹 Freeze-dried meals (for longer stops)

3️⃣ High-Performance Nutrition: Sports Drinks & Gels

💧 Carb drink mixes: Maurten, Tailwind, Neversecond, SIS Beta Fuel
⚡ Electrolyte tablets: Precision Hydration, Skratch Labs
☕ Caffeine gels for night rides: GU, SIS, Science in Sport

⛔ Warning: Too many sugar gels can upset your stomach—mix real food & sports nutrition for balance.

🚀 Pro Tip: Many riders alternate between solid food & carb drinks to avoid flavor fatigue & digestion issues.

4. Hydration: Avoiding Dehydration & Cramps

💧 How much to drink?
✔ 500–750ml per hour (more in heat)
✔ Increase electrolytes in hot conditions

⚡ Electrolytes Matter
✔ Sodium: Regulates water balance, prevents cramps
✔ Magnesium: Supports muscle function
✔ Potassium: Essential for muscle contractions

⛔ Common Hydration Mistakes
❌ Drinking only water → Dilutes electrolytes, risking hyponatremia
❌ Waiting until thirsty → By then, dehydration has already started

5. Night Riding & Sleep Deprivation: Smart Fueling

☕ Caffeine keeps you awake but time it wisely (or risk sleep issues)
🍜 Warm meals at night aid digestion & comfort
🛒 Plan strategic stops at 24-hour gas stations

🚀 Pro Tip: Many riders drink warm broth or tea on cold night rides to stay hydrated & warm.

6. Recovery: Post-Race Nutrition for Faster Regeneration

Immediately after the race (within 30 min)

🥤 Protein shake or chocolate milk
🍚 Rice or pasta with protein source
🍊 Fruits for micronutrients

Next-day recovery

🍽 Balanced meal with protein & carbs
💧 Hydrate well
😴 Sleep & stretching for optimal recovery

⛔ Avoid alcohol right after the race—it slows muscle repair.

7. Top Ultra-Cycling Nutrition Brands

💪 Energy & Recovery Drinks
✅ Maurten – High-calorie, gut-friendly carb mixes
✅ Skratch Labs – Hydration & real-food-based bars
✅ Tailwind Nutrition – All-in-one endurance fuel

🍫 Energy Bars & Whole-Food Options
✅ Veloforte – Natural ingredients, Italian flavors
✅ Clif Bars – Classic high-energy choice
✅ Picky Bars – Perfect carb-fat-protein balance

⚡ Electrolytes & Supplements
✅ Precision Hydration – Customized electrolyte balance
✅ Nuun – Convenient, easy-to-dose electrolyte tablets

Conclusion: Build Your Personalized Fueling Strategy

Ultra-distance nutrition is personal—what works for one rider might not for another. The key is testing in training & always carrying backup options.

🚴 Key Takeaways:
✔ Mix real food & sports nutrition for variety
✔ Stay hydrated with proper electrolyte balance
✔ Adapt fueling plan to gas station stops & available resources

🚀 Next Steps:
🔹 Test different strategies
🔹 Stock up on bikepacking-friendly snacks
🔹 Adjust hydration to climate & race conditions

💬 What’s your go-to fuel for long rides? Drop it in the comments! 🚴🔥

Foto Credits: @chiararedaschi, @3T, @reverbcycling