When thinking back on my own journey as a chiropractor, a performance-based nutritionist, and an endurance athlete, one theme keeps repeating itself: everything comes back to health. Whether I’m treating an injured weekend warrior, consulting with a pro rider, or working through my own race preparation, the foundation is always the same: balanced, consistent, real-world nutrition.
By Craig Uria
Over the years, I’ve watched athletes – including cyclists – look for a “magic bullet” to improve performance. The truth is far less glamorous: your daily habits matter infinitely more than any supplement or shortcut.
Before we talk about marginal gains, carb calculations, or race-day fuelling, the basics are where you start. They lie in questions such as: Are you healthy? Are you eating enough? Is your diet balanced? Are you sleeping properly?
The answers all have a significant impact on your well-being as a cyclist and athlete.
Performance through a holistic approach and not “less is more”
I’ve seen athletes chronically under-fuel themselves, cutting calories, skipping meals on long rides, or obsessing over the number on the scale. I’ve done it myself. And the result is always the same: fatigue, recurring niggles, disruption, poor recovery, and ironically, worse performance.
Cycling, by its very nature one could argue, compels participants to always search for marginal gains because at the top level, every kilojoule of energy matters. However, there is a stark difference between professional athletes and those who pursue sport in their spare time. An attitude of “less is more” can be more detrimental than helpful.
I’ve worked with riders who have skipped food on the bike, limited recovery meals, and chased lower numbers instead of stronger bodies. Thankfully, we’ve learned more about how to get the best out of our most important asset. Today, optimal performance arises from a holistic approach that sees fuelling as a gateway to performance, and not an optional extra.
For me, the equation is simple:
• Fuel before the ride with a carb-rich meal
• Fuel during the ride with fast, simple carbohydrates
• Refuel afterwards with real food: protein and carbs
• Build routines around sleep, hydration, and recovery
• Prioritise consistency over perfection
Carbohydrates have a mixed reputation in public due to their association with highly processed foods. However, they should not be feared. On the bike, they’re your primary fuel. The “avoid carbs at all times” view comes from general wellness trends that don’t apply when you’re riding three to five hours on a bike (or running for long periods). I can also say a lot about the “expertise” behind these trends, especially on social media, but that is a topic for another day.
At race intensity, carbohydrates are high-octane fuel, and your ability to take it in – and tolerate it – will directly influence your performance.
One of the biggest mistakes I see is under-fuelling during exercise. A banana and a bottle of water might sound noble, but it’s not enough. A rider’s body will at some point seek to reclaim the calories it needs to sustain itself. Be it 10pm on race day, or after, that debt is always paid. Furthermore, that boom-to-bust affects weight, mood, and recovery.
Training the body in pursuit of holistic performance
The solution is boring but powerful: routine. When you know what you’re eating before a ride, what goes in your pockets, and what you’ll have afterwards, you’re not guessing. Consistency is a trait that an athlete’s body appreciates. Consistency is what drives performance in endurance sports.
Ultimately, there are no bad foods in moderation. There is only a poor balance. When you nourish yourself appropriately, you become more resilient, stronger, and better equipped to enjoy whatever your chosen sport throws at you.
Balanced nutrition isn’t just for elite riders. It’s for anyone who pursues physical exercise as a hobby and passion: from the athlete chasing a PB to the parent squeezing in a ride before the school run, to the person recovering from injury. Health first, performance second – and consistent enjoyment always.
Dr. Craig Uria is a spinal care and sports medicine specialist based in Johannesburg, South Africa. He is a competitive age-group mountain bike racer, having completed 10 Absa Cape Epics and winning the Masters Category in 2021. You can follow Craig on Instagram.
