Nutrition and Hydration on a Full-Day Mountain Biking Tour

Spending a full day on a mountain bike demands much more from your body than a casual ride. Whether you're climbing steep trails, navigating rocky descents, or cruising through forest paths, proper nutrition and hydration are key to performance, endurance, and enjoyment. Here’s what you need to know to fuel your body before, during, and after your MTB adventure.

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Before the Ride: Build a Solid Base

Your preparation starts the night before. A dinner rich in complex carbohydrates (like pasta, rice, or sweet potatoes) and lean protein (chicken, fish, or legumes) helps fill your glycogen stores — your body’s main source of energy during long rides.

In the morning, eat a balanced breakfast 1.5 to 2 hours before your ride.

Aim for:
Complex carbs: oats, whole grain bread, fruit
Moderate protein: eggs, yogurt, or nut butter
A little fat is fine, but keep it light
Hydration: start drinking water early in the day
Avoid anything heavy, greasy, or unfamiliar — you don’t want stomach issues on the trail.

During the Ride, Fuel Little and Often: Long MTB rides can burn 600–1000+ calories per hour, depending on intensity and terrain. Waiting until you're hungry or thirsty means you're already behind.

Hydration:

Drink 500–750 ml of water per hour (depending on weather and effort).

In hot conditions or if sweating heavily, consider an electrolyte drink to replenish sodium, potassium, and magnesium.

Use a hydration pack or carry water bottles for easy access.

Nutrition:

Aim for 30–60 grams of carbohydrates per hour (some advanced riders go up to 90g with proper gut training).

Best sources: bananas, energy gels, dried fruit, granola bars, fig cookies, rice cakes, or sports drink with carbs.

Protein and fat can help on longer, slower rides — trail mix with nuts and dried fruit is a good combo.

Don’t forget to eat even if you’re not hungry; energy dips can sneak up on you fast.

Midday lunch (if included on tour):

Should be light but satisfying — think sandwiches, pasta salad, couscous, or wraps.

Avoid heavy, greasy meals that might slow you down or upset your stomach.

Get in Touch to Find Out More

For more details about the tour, available activities, or to ask any questions, feel free to reach out. We’re here to help make your adventure unforgettable!

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After the Ride: Recover Right

Your muscles will be depleted, and your body will be craving replenishment. Within 30–60 minutes of finishing your ride, aim for a recovery snack or meal. Great options include a smoothie, chocolate milk, a recovery shake, or a meal like rice and beans, grilled chicken and veggies, or a burrito bowl.

Carbohydrates to restore glycogen

These are crucial to restore glycogen, your body's primary energy storage in muscles. Replenishing glycogen helps you recover faster and be ready for your next ride.

Protein to rebuild muscle (aim for 15–25g)

Aim for 15–25g of protein to rebuild muscle. Cycling causes muscle breakdown, and protein provides the building blocks needed for repair and growth.

Fluids to rehydrate and replace electrolytes

It's vital to rehydrate and replace electrolytes lost through sweat. This helps prevent dehydration, muscle cramps, and fatigue. Water and electrolyte-rich drinks are recommended.

Extra Tips

Test your food and drink choices before the tour — don’t try new products on ride day.
Pack enough food — always bring a little extra in case the ride takes longer than planned.
Hydrate gradually — drinking too much water all at once can cause discomfort or hyponatremia.
Watch for signs of dehydration: headache, cramps, fatigue, dizziness.
Don’t forget caffeine — a bit of coffee or a caffeinated gel mid-ride can boost alertness and performance, but don’t overdo it.

Final Thoughts
Fueling properly on a full-day mountain biking tour can make the difference between struggling through the ride or loving every minute of it. Think of your body as the engine — what you put into it determines how far (and how smoothly) you go. Eat smart, drink often, and enjoy the trail!

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source: Croatian National Tourist Board

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Croatia offers a perfect blend of natural beauty, rich history, and delicious gastronomy. Imagine crystal-clear waters and stunning beaches ideal for relaxation and island hopping.

Wander through historic cities like Dubrovnik and Split, where past and present intertwine for a unique experience. Explore national parks like Plitvice Lakes, whose beauty is breathtaking. In addition, enjoy Mediterranean specialties and the warm hospitality of the locals.

Croatia is a destination that will captivate you with its diversity and beauty.

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Why Choose Us? Because We Get It.
We know MTB-ers are special. You seek freedom, pure joy, and a whole lot of happy moments and laughs on the trail. We're not about tourist traps; we're about delivering a good time and helping you make memories that truly matter.

About Us

Croatian MTB Escape; Make wonderful memories.
We offer unique guided MTB tour experiences through the untouched natural beauty of our country. Whether you're an experienced mountain bike cyclist or a beginner, our guides will take you on the most beautiful trails and reveal Croatia's hidden gems.

Explore diverse terrains, from mountain ascents to coastal trails, and enjoy breathtaking panoramic views. We offer complete trip organization, including high-quality MTB, EMTB bike rentals, comfortable accommodation and vehicles, and delicious meals in local restaurants. See ya!

Contacts

MATIJA ŠOŠA - Croatian MTB Cycling Tour Guide.
English-speaking person
Sole proprietorship:
XPORT, vl. MATIJA ŠOŠA
TRNSKO 42 D, ZAGREB
CROATIA
Founded 2018.
MBO: 97916170
IBAN: HR7424840081135087682
SWIFT: RZBHHR2X
paypal.me/sosam
Email / Mobile / WhatsApp
matija@mtbcroatia.com
+385 95 197 2047