If you're heading out for a ride, what you eat beforehand can make or break your performance. A good pre-ride meal should give you sustained energy, digest easily, and support hydration. The oat and banana bowl is a go-to option for many cyclists for exactly these reasons.
Whether you’re doing intervals or just logging base miles, this bowl hits the mark. It’s packed with complex carbs, natural sugars, and just enough fat to slow digestion slightly and extend your energy release. Plus, it’s quick to make, requires no fancy ingredients, and can be tweaked to suit your taste.
Why It Works
Cycling on an empty stomach can leave you drained too soon. On the other hand, a heavy or greasy meal can make you feel sluggish or uncomfortable in the saddle. This simple recipe balances energy and digestibility.
Here’s what makes it a smart choice:
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Oats provide complex carbohydrates that break down slowly and keep your energy levels stable.
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Bananas offer fast-acting natural sugars and are rich in potassium, which supports muscle function and helps prevent cramps.
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Peanut butter adds a bit of fat and protein, which helps you feel satisfied and slows the release of energy.
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Cinnamon may help regulate blood sugar, and if you add chia seeds, they bring in omega-3s and fibre.
This combination fuels your ride without weighing you down.
Ingredients
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½ cup rolled oats
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1 banana, sliced
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1 tbsp peanut butter (or almond butter)
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Dash of cinnamon
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Optional: chia seeds, honey, a splash of plant-based milk (oat or almond milk work well)
Instructions
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Cook the oats according to package instructions. Use water or your favourite plant milk.
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Top with banana slices, a spoon of nut butter, and a sprinkle of cinnamon.
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Add optional ingredients like chia seeds or a drizzle of honey if you need more sweetness or calories.
Eat this about 60 to 90 minutes before your ride for best results.
Pre-Ride Nutrition Tips
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Timing matters. Give your body time to digest. Eating too close to your ride can lead to stomach discomfort.
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Keep fibre moderate. While oats and bananas are generally well-tolerated, avoid adding too much extra fibre (like large portions of seeds or fruit) right before a ride.
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Hydrate. Drink water with your meal, and top off with a bit of an electrolyte drink if it’s hot or you expect to sweat a lot.
When to Use This Meal
This recipe is ideal before:
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Long endurance rides
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Tempo sessions
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Morning group rides
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Events or gran fondos where you'll be on the bike for several hours
If you ride in the evening, this bowl also works as a high-carb lunch 3–4 hours before, paired with a lighter snack closer to ride time.
Simple meals work. This oat and banana bowl is one of those staples that becomes second nature over time. You don’t need anything complicated to ride strong—you just need food that supports your effort without getting in the way. For everyday performance, it’s hard to beat.
