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Young woman having healthy breakfast in the morning in her apartment.

What to eat before your commute

What you eat and drink has a huge impact on how your body feels. Choosing the right breakfast makes the difference between riding to work full of energy or slumping over your desk exhausted.


Unless you are one of the lucky ‘morning’ people, getting ready for work can be a rush, especially if you are also battling tiredness. However, skipping breakfast for an extra five minutes in bed isn’t going to make you feel any better, especially if you are a cycling commuter. As with most things in life, a little bit of thought and preparation can make your morning commute easier.


A good breakfast normally has a healthy mix of carbohydrates for energy and protein for our muscles. It doesn’t have to be elaborate, especially if you are short on time, but choosing unrefined foods over highly-processed or synthetic products will help start your day right. They are naturally richer in vitamins, minerals and fibre, making it easier for your body to absorb. Even Tour de France riders, who are burning upwards of 5000 calories per day, still stick to natural whole foods for the greater part of their diet, employing team Chefs and mobile kitchens to prepare fresh, natural food from scratch.


Eat and ride breakfast smoothie

Whizz up a banana with some milk or yoghurt, porridge oats and fresh fruit for a great balance of nutrients that you can eat on the go.

Healthy cooked breakfast

Eggs are a great complete source of protein. Scrambled eggs on wholemeal toast will keep you feeling fuller for longer, as well as giving you the energy you need to get pedalling!

Cyclist’s favourite

Porridge is a perennial fixture on the breakfast menu of any bike rider. To increase its nutrient density and boost the protein content, try adding a handful of mixed nuts, seeds and dried fruit.


Cycling is a great way of burning calories and even gentle cycling can build quite the apetite.  The number of calories you burn on a ride is dependent on your body weight and the intensity of the exercise. Lighter riders burn less than heavier riders and easy rides consume less calories than hard ride. However, a very simple rule of thumb is to multiply the distance cycled by 40-50 calories. So, a 10-mile ride would need an additional 400-500 calories, which is approximately two slices of toast and peanut butter!

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Written By:

Cycle SOS
Cycle SOS only deal with cycle accident claims. We understand cyclists, and believe that cyclists have the right to be safe on the roads. Cycle SOS The Cyclists National Helpline is made up of a highly trained team of specialist personal injury cycling lawyers that have recovered millions of pounds for people making bicycle accident claims.