What do I eat for breakfast before a race?

Breakfast in the morning. Sandwiches , fruit ,milkshake and sports sneakers

Cycling is a discipline that demands a lot both physically and mentally. However, the vital importance of breakfast to a cyclist’s performance is often overlooked. As the saying goes, breakfast is the most important meal of the day. Within the context of cycling, it is indispensable fuel for facing races and training.

Characteristics of a balanced breakfast

A balanced breakfast is one that correctly combines macronutrients, micronutrients and hydration. In addition to satisfying hunger, its primary goal is to provide the necessary energy to face physical activity and assist in muscle recovery.

Essential macronutrients for performance


Carbohydrates are the primary source of energy for the body, especially in endurance sports like cycling. They are essential for maintaining glycogen levels in the muscle and liver, enabling a steady pace during the race. Foods such as oats, wholemeal bread, and fruit are excellent choices to include in breakfast.


Necessary for muscle recovery and repair, proteins are another vital macronutrient. Some studies suggest that including proteins in breakfast can help improve the feeling of fullness. Eggs, yoghurt and cheese are ideal sources.


Although often the most misunderstood macronutrient, fats are essential for long-term energy production and for absorbing certain vitamins. Healthy fats, like nuts, seeds, and olive oil, can be incorporated into breakfast.

Source: Envato Elements

Micronutrients and their impact on cycling activity

Micronutrients, although required in smaller amounts, play crucial roles in energy production, muscle function, and injury prevention. Minerals such as potassium, magnesium, and iron are essential. Foods like spinach, nuts, and citrus fruits provide a rich variety of these nutrients.

What is the perfect time to have breakfast?

It’s crucial not only to know what to have for breakfast but also when to have it. Eating too close to the start of a race can cause stomach discomfort, while eating too early might not provide energy for the entire competition.

For most cyclists, the optimal time to have breakfast before a race is between 2 and 3 hours before setting off. This allows the body ample time to digest the food and convert it into usable energy. Moreover, this window prevents the feeling of heaviness or discomfort that can arise from consuming food just before intense physical exertion.

Having breakfast within this time frame also has another advantage: it allows for a final bathroom visit before the race, something many cyclists find essential for feeling light and comfortable.

Of course, always listen to your body. Some athletes might feel comfortable with a small snack or energy drink even an hour before, while others may need more digestion time. With experience and practice, each cyclist can fine-tune their breakfast routine to strike the perfect balance between nutrition and performance.

Hydration: The hidden key to success

Hydration is a fundamental component of breakfast before a cycling race. Starting a competition dehydrated can lead to a drop in performance and increase the risk of injuries. Besides water, electrolyte drinks or natural juices are options to consider.

Source: Envato Elements

Examples of ideal breakfasts for cyclists

  1. Energy Option: Oats with berries, chia seeds, a touch of honey, yoghurt and a slice of wholemeal bread with avocado.
  2. Protein Breakfast: Spinach and cheese omelette, a slice of wholemeal bread with almond butter and a banana shake.
  3. Quick Option: Fruit smoothie with spinach, powdered protein, and a bit of linseed oil.

Foods to avoid before a race

It’s essential to avoid foods high in refined sugars, saturated fats, and those that cause gas or bloating. It’s also advisable to limit caffeine intake, as it can cause dehydration or disrupt the heart rate.

Considerations for cyclists with dietary restrictions

Not all cyclists have the same needs or dietary restrictions. For those using a cycling simulator like BKOOL, the energy demands might be slightly different, but the foundation of the diet remains similar. Always consult with a nutrition expert to tailor breakfast to specific needs.

Diet, and especially breakfast, is a powerful tool for cyclists. Whether you’re gearing up for an outdoor race or on a cycling simulator, the start of the day sets the tone for your performance. Let’s remember that, just as a bike needs to be well-oiled and calibrated, our body requires proper nutrition to operate at its peak. So, never underestimate the power of a balanced breakfast before getting on your bike, whether it’s real or on BKOOL.

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