When the weather’s nice and the bike rides get longer, when cycling vacations take you to further horizons, when bikepacking adventures make you sweat… you need more good fuel!
You pedal on and on… and forget to refuel. Suddenly, you’ve got no legs, no juice, no brains…ouch!
We all know the saying, « All ass, no gas, » but let’s not forget—your engine needs fuel! And that engine is YOU. ⛽ The quality of what you put in directly impacts your performance, endurance, and overall ride experience. So, fuel up wisely!
Disclaimer: I am NOT an expert in nutrition.
What follows is simply a summary of the ideas that my community on my Insta @veracycling shared with me in a little poll. The question was, « What do you eat on your bike and why? »
So… first of all, what makes a GOOD snack to eat ON your bike?
Here are the criteria you think define whether a snack is suitable for pedaling:
- It fills you up quickly
- Quick to eat (no need to chew too much)
- Convenient to eat, e.g. one-handed
- Does not stick to fingers
- Does not stick to teeth
- Doesn’t make you too thirsty
- Digests well and quickly (no stomach cramps)
- No or few crumbs, so you don’t lose one!
- Won’t disintegrate or melt in your shirt pocket or pannier
- And last but not least: Makes you look like Jules the mole model?
Without further ado, here are the five ultimate categories of bike snacks—tested, approved, and perfect for keeping you fueled on your rides. Say goodbye to energy crashes and keep those pedals turning all day long!
1. ENERGY BARS
Energy bars are the undisputed champions of cycling snacks. Packed with cereals and a mix of fast and slow sugars, they provide a quick, convenient energy boost to keep you going strong.
Your favorites include :→ Leader Price cereal bar (oatmeal hazelnut honey) for the low price.
→ SIS caffeinated bars for the boost.
→ Cook & Run bars because they’re organic, easy to digest, with eco-packaging.
→ Clif bars found in sports stores.
→ Fuizion 100% naturals bars 100% natural and resealable packaging..
→ Grany mousbars 100% natural and resealable packaging.
→ Nougat: for sugar and crunchy dried fruit.
⚠️ BEWARE OF THIS BEGINNER’S MISTAKE!One snack that kept coming up was Snickers—quick sugar, peanuts, and a tasty boost. But be careful! Chocolate and heat don’t mix well, and trust me, melted chocolate in your jersey pocket is a disaster waiting to happen. So, learn from others’ mistakes: as tempting as it is, avoid chocolatey snacks on hot rides… unless you enjoy a sticky, melty mess!
2. FRUIT JELLIES & PASTES
Sugar, sugar, sugar! Fruit pastes deliver an ultra-fast energy boost—no exhausting chewing required. They’re also easier on the stomach than some overly processed energy gels, which can sometimes lead to nasty cramps.
Here are 3 paste ideas:→ Fruit pastes in bars, organic or not. There’s something for everyone!
→ Almond paste: easy to eat and a nice change from fruit flavors.
→ Condensed milk in tubes.
3. DRY OR DEHYDRATED FRUITS
These are 100% natural. And they fit nicely at the bottom of the bag without making crumbs.
Your favorites:→ Nuts: almonds, hazelnuts, walnuts, cashews, pistachios. They’re packed with good fats so they last a long time.
→ Dried fruits: dried apricots, dates, figs, dried mango. Good fiber.
→ Fruit chips: banana chips, coconut chips.
4. APPLESAUCE
Ah, the nostalgic joy of applesauce! Easy to eat straight from a pouch, it’s a super practical snack for cyclists. You’re probably already familiar with the classic Pom’Potes, but have you tried reusable squeeze pouches? Fill them with whatever you like and take them on the go—brands like Squiz.co offer great options!
5. MORE OF A SAVORY TOOTH?
Had enough of sweet snacks? Here are some savory cycling fuel ideas recommended by fellow riders:→ Salted dried fruit. Careful not to overdo it, it’s not the aperitif :p
→ Catalan-style tuna. For this you need to stop and have a fork.
→ Slide saucisson: the aperitif before its time!
→ Comté cheese in cubes… fat is life! But watch out for the heat.
→ There are also savory bars like Origin’Bar that are gluten-free.
→ And you can also explore the trail of savory purées.
HOMEMADE YUMMIES
To avoid industrial products and waste, think homemade!
I’m not hiding the fact that homemade was a BIG trend in the answers so here are some bike snack recipes tested AND approved AND used regularly by the riders in the @veracycling community on insta.
Many thanks to them for agreeing to share their secret recipes!! Here they are:
ENERGY-FILLED MINI-COOKIES
@papabourru‘s super-easy recipe
→ 6 tablespoons rolled oats
→ 2 tablespoons honey
→ 2 tablespoons almond purée
→ 1 pinch cinnamon
Mix everything together and shape into small, flat balls.
Bake for 10-15 minutes at 356°F.
Ideal for quick bites.
ENERGY BALL COCOA-HAZELNUTS FLAVOR
@timbsn‘s yummy recipe
→ 100g almonds
→ 50g rolled oats
→ 2 tablespoons cocoa powder
→ 15g hazelnut powder
→ 3 tablespoons honey
→ 85g peanut butter
Form into small balls and leave to harden in a cool place for 1h.
SALTED ENERGY BALLS
@forking_cyclist‘s vegan recipe
It’s available on her insta account here savory energy balls recipe
And there are other ideas like dried apricot bites with just 3 ingredients or coconut energy balls..
HOMEMADE WHOLEMEAL BREAD WITH HAZELNUTS @thecyclingfoodie
→ 500g wheat flour T65 to T150 of your choice
→ 10g fine salt
→ 2g baker’s yeast or 4g fresh yeast
→ 350g warm water
→ 100g hazelnuts
→ 100g mixed seeds (flax, pumpkin, hemp, sunflower, sesame, etc.)
1. Mix all ingredients in a bowl and leave to stand for about 15 minutes.
2. Knead by hand (see tutorial here).
3. Cover and leave to rest at room temperature (around 24°C) for around 2 hours. The more you repeat the kneading + resting operation, the more successful the gluten network will be, and the bread will be supple, elastic and bubbly. After kneading, leave to rest for at least 1 hour. You can even let your dough rest for 12 or 24 hours in the fridge, for later baking when it suits you.
4. Preheat the oven to 210°C fan-assisted. If possible, place a container of water inside the oven.
5. After a final kneading, immediately place your dough in the oven on a baking tray for 35 min.
Chef’s note: prefer a more elongated shape for your dough to make sandwiches or to simplify transportation by bicycle
WHAT ABOUT HYDRATION?
Check out my other article about drinks on bikes: How to hydrate while cycling
I hope this article on the best cycling snacks helps fuel your next adventure! And one last thing—keep your wrappers in your pockets or bags, never toss them on the road. ♻️ Let’s keep our rides clean and respect Mother Nature.
Got other go-to bike snacks? Drop your suggestions—I’d love to hear them! Just send me a message. I’ll be happy to add them! !
And share these bike snack ideas with your riding buddy who’s always hungry after 20 miles.
