Skip to content

How to Get (Less Sugary) Calories on the Bike

Justins News PostA long bike ride requires hundreds and hundreds of sugar calories, right? WRONG! You do need carbohydrate for longer rides, but in general, proper triathlete nutrition on the bike means including some protein and/or fat as well.

Carbs alone spike blood sugar and cause fluctuations in energy. They are quickly metabolized and therefore not very filling. Protein and fat provide satiety and can be consumed with carbs to keep you feeling happy as you plug away at those miles.

Here are some good options:

  • Justin’s Nut Butter packets — try one with honey added for carbs
  • Fuel for Fire — fruit puree with 10 grams of whey protein
  • Quality bars with very few and very recognizable ingredients like RXBARs and Lara Bars
  • Coconut or pecan-rolled dates
  • UCAN — stabilizes blood sugar while providing carb replenishment


Train the body to utilize fat stores during training/racing instead of being a slave to dietary carb sources!

Brooke Schohl, MS, RD, CSSD, METS Level II is a registered sports dietitian and the owner of Fuel to the Finish Endurance Nutrition Coaching in Scottsdale, Arizona. She is an avid triathlete, having completed many triathlons of all distances, including three IRONMAN races. She integrates that personal experience and knowledge into developing customized, sport-specific, metabolically efficient fueling plans for her clients. Brooke and her husband, John, own Destination Kona Triathlon Store in South Scottsdale, Arizona. For more information on services and offerings, visit her website.

Back To Top