Why Nutrition Matters for Mountain Bikers
When it comes to performance, recovery, and simply enjoying your ride, nutrition matters more than most people think. A fueled ride is a fun ride and a strong one. That’s why it’s important to shift your mindset from “eat less, weigh less” to “fuel better, ride stronger.”
If you’re riding regularly, you’re an athlete. And that means your body needs fuel to show up fully, not just on the trail, but in every part of your life.
Let’s Talk Protein
One of the biggest gaps I see in women’s nutrition is under-eating protein and it’s one of the most important pieces of the puzzle.
There’s a study by Dr. Stacy Sims that really drives this home. In the study, sedentary women increased their protein intake to 1.8 grams per kilogram of body weight, without adding any exercise. The result? Improved body composition just by eating more protein.
This matters because:
Women naturally lose about 1% of muscle mass each year after age 35
Most women I work with eat only 50–60g of protein per day
That’s less than the RDA for sedentary people and far below what an active woman needs
My general recommendation: aim for at least 100 grams of protein per day, and ideally 1 gram per pound of body weight (for me, that’s around 140g). It may sound like a lot, but once you learn how to build your meals, it becomes second nature.
Muscle > Scale
So many women worry about gaining weight when they focus on strength and fueling. I get it. I've had conversations with women starting strength training who are scared to take creatine or eat more because they’re watching the number on the scale.
Here’s the truth: muscle mass is one of the best indicators of long-term health and longevity.
The number on the scale doesn’t tell you how strong you are, how fast you recover, or how good you feel. That’s why I encourage all my clients to shift the goal from “thin” to “strong and capable.”
Before You Ride
I can’t stress this enough don’t skip fueling before a ride. Not eating in hopes of burning more fat or “saving calories” leads to:
Poor performance
Higher risk of injury
Slower recovery
Low energy and mood
If you’re moving your body on the bike, you’re an athlete. Fuel like it.
The Balanced Plate + Hand-Sized Portions
Nutrition doesn’t have to mean weighing food or tracking macros. Visualize your plate using the method outlined below for a simple strategy.
The Balanced Plate:
½ plate: Non-starchy vegetables (for fiber & nutrients)
¼ plate: Lean protein (think 20–30g)
¼ plate: Carbohydrates and healthy fats
These tools make building a performance-fueling plate easier, no math required.
Mindful Eating
Another key piece I teach is mindful eating. We live in a distracted world, and most of us never learned how to listen to our body’s natural cues.
Some simple practices to get started:
Turn off your phone or TV during meals
Take sips of water between bites
Chew your food thoroughly
Try setting a timer for 15 minutes and slowing down
Put your fork down between bites
These habits help your body absorb nutrients better, recognize fullness, and improve digestion, especially around ride days.
Avoid the Labels
“Clean eating.” “Healthy vs unhealthy.” These labels can create shame, confusion, and stress around food. Nutrition is personal what fuels one rider might trigger bloating or low energy in another.
Instead of labeling food as good or bad, let’s focus on what makes you feel strong and supported. I use a food spectrum with clients (including a vegetarian version) to help guide choices without guilt.
You don’t need to earn your food. You need to fuel your body for the rides you love, and for the life you want to live off the bike, too.
