Mountain Biking Nutrition Guide

Mountain Biking Nutrition Guide


Make sure your hydration bladder is doing double duty by delivering effective hydration AND energy with GU Energy Drink, so you can focus on nailing your line. And when you’re enjoying the view at the top, reward yourself with a snack that tastes great and gives you the fuel you need to get back down.

If you're hitting the trails multiple times a week, sipping on fluids with light electrolytes throughout the day can keep you feeling good when it’s time to ride. Depending on your effort level and environment, mountain bikers should drink between two to four liters of water over a 24-hour period.

Carbs are your friend before a big ride. It’s always a good idea to top off your energy stores before you hit the trails with a source of easily digestible carbohydrates. Avoid fiber and protein close to a ride – they are harder to digest – and stick to the simple stuff like an Energy Stroopwafel 30-minutes before or an Energy Gel five-minutes before you get rolling.


Don't wait until you are hungry or feel low energy to start fueling. Make a plan to stay ahead of your hunger. If you’re riding for longer than an hour, you need to bring a some easily digestible carbs like an Energy Gel or Energy Chews. Eat one Energy Gel or four Energy Chews (one-serving) every 45-minutes. (An Energy Stroopwafel also makes a perfect snack at the top of a big climb.)

Fluids are important, too. When you’re dehydrated, your performance suffers (and you feel crumby). If you’re going for longer than an hour, 16-30 oz of water per hour with electrolytes will keep you feeling good. Also, fluids help your stomach process the food and carbs you’re eating.

Also, don’t let technical trails keep you from reaching for some food. An easy way to make sure you’re getting both hydration AND energy during a ride is to fill your hydration bladder with GU Energy Drink. Each sip delivers quality carbohydrates and electrolytes.


Before you grab your post ride beverage, refuel with carbs, protein, and electrolytes ASAP. The best way to kick-start your recovery is to replenish your muscles as soon as you’re done, ideally within 30 minutes.

Remember what we said about hydration… it’s a 24/7 job! Replenish what you lost from sweat and keep drinking throughout the day. Hours spent riding on trails can stress your body, which means you might be deficient in key nutrients like magnesium, zinc, and vitamin D. Also, hard training blocks or back-to-back big days can disrupt your gut. 

When you’re dehydrated, your performance suffers, you become fatigued faster, and you can get cramps or headaches. ROCTANE Electrolyte Capsules deliver efficient electrolyte replenishment to supplement your hydration needs. Each bottle includes 50 capsules that are packed with electrolytes (sodium, magnesium, chloride) to aid in hydration by maintaining fluid balance and plasma volume.