What to Eat the Day Before a 3‑Hour (or Longer) Ride
When you’re preparing for a ride that lasts three hours or more, what you eat the day before can make or break your performance.
Nutrition isn’t just about the pre-ride breakfast or mid-ride snacks – it’s about building your energy stores in advance, ensuring your body has the fuel it needs when the road stretches on and the effort ramps up.
Carbs are King, bru
For endurance rides, glycogen (the stored form of carbohydrates in your muscles and liver) is your body’s primary source of fuel. To maximize these stores, focus on eating carbohydrate-rich foods throughout the day before your ride. Aim to get in plenty of starchy carbs such as pasta, rice, bread, potatoes and low-fiber cereals.
You’ll want to avoid high-fat or very fibrous meals the day before, as they can slow digestion and leave you feeling sluggish or uncomfortable. Your dinner should be built around carbs, with some lean protein on the side and just a small amount of healthy fats or low-fiber vegetables. Think grilled chicken and rice, or pasta with a light tomato sauce and a sprinkle of cheese. Stay away from a greasy takeout or high-fiber meal.
Limit your Protein, Low Fat and Fiber
While carbs are your main energy source, including some lean protein supports muscle recovery and keeps you feeling satisfied. However, keep fat and fiber to a minimum the day before a big effort. Too much of either can lead to digestive discomfort which is not ideal when you’re in the saddle for several hours.
A good rule of thumb for meals the day before a long ride: get about 50 to 65% of your calories from carbs, 20 to 30% from lean protein and the rest from fats. Choose proteins like grilled chicken, fish, lean meat, tofu or eggs. Avoid heavy sauces, anything deep-fried or large servings of legumes and cruciferous vegetables that can cause bloating.
Remember that hydration is just as important
Glycogen storage is water-dependent, so staying hydrated is essential for maximizing your energy reserves. Drink water consistently throughout the day before your ride. You don’t need to down a jug at once – just aim to sip water regularly and ensure your urine stays a pale yellow. You might also consider sipping an electrolyte drink or a carb-rich sports drink during the afternoon or early evening to help top up both fluids and energy.
For example
For breakfast try oats with banana, honey and topped up with yogurt. Your lunch would be something like grilled chicken with white rice and a small portion of cooked veggies. An afternoon snack of peanut butter on toast or a banana with a handful of crackers is a good idea. Then for dinner you should try something like pasta with grilled salmon or chicken, steamed spinach or carrots with a little olive oil drizzle. A small snack later in the evening like a slice of toast or a few crackers will also do you good. You absolutely want to avoid rich desserts and alcohol.
A few tips on sleep and your mental approach
Don’t overlook the importance of good sleep. You should aim to finish your dinner early enough to allow digestion before bedtime and avoid heavy late-night snacks. A calm, rested body handles effort far better than one that’s overstimulated or bloated. If you always get nervous during the day and night before a big ride those nerves can negatively impact your sleep quality. If this is the case then make sure you bank a couple extra hours of sleep two nights before the race – I’ve found this really helps.
Things to avoid
Fried or greasy foods. Large amounts of fiber. Sugary desserts. Alcohol. The day before a big ride or race is also not the time to be experimenting with unfamiliar foods.
The Bottom Line
You want to think of the day before your ride as the time to fuel up the tank, not to test your limits with bold food choices. Taking a balanced approach, focused on high carbs, moderate protein, low fat and fiber, with steady hydration, will have you rolling out the next day like a boss. //