Nutrition for Cyclists Over 60 - Fuel Your Rides Right


As we age, our bodies change, and so should the way we fuel our cycling adventures. Cyclists over 60 may face slower recovery, increased fatigue, and changes in metabolism, but with the right nutrition, it’s possible to keep pedaling strong. In this guide, we’ll cover essential tips and strategies to help older cyclists fuel their rides and maintain peak performance.

Prioritize Protein for Muscle Maintenance

As we age, the loss of muscle mass, known as sarcopenia, becomes a real concern. Maintaining strength and muscle health is crucial for cyclists, as strong muscles support endurance and overall fitness. Protein intake plays a key role in muscle repair and recovery, and older cyclists need more of it than younger athletes.

The recommended daily allowance (RDA) for protein in younger adults is 0.8 grams per kilogram of body weight, but studies show that for healthy aging, older individuals should aim for at least 1.2 grams of protein per kilogram of body weight. For cyclists who are focused on performance, this number can go up to 1.6 grams per kilogram. Spread your protein intake evenly throughout the day, aiming for about 20-25 grams per meal. Great protein sources include lean meats, fish, eggs, dairy, and plant-based options like tofu, lentils, and beans.

Key Tip: Include a protein-rich recovery snack, like a shake or Greek yogurt, within 30 minutes of finishing your ride to help your muscles recover faster.

Be Mindful of Evening Snacking

Cyclists over 60 often struggle with changes in metabolism, and this can lead to unwanted weight gain, particularly around the midsection. One of the biggest contributors to this is evening snacking. Eating late at night when you're less active means the body is more likely to store those extra calories as fat.

To combat this, try to limit your evening snacks to four days a week, allowing yourself a couple of indulgent nights without guilt. This approach helps curb unnecessary calorie intake without being too restrictive, making it easier to maintain a healthy weight.

Key Tip: If you feel the urge to snack in the evening, opt for lighter, protein-rich options like a small handful of nuts or a piece of cheese to avoid carb-heavy, sugary snacks.

Fuel for the Work Required

The way we use carbohydrates changes as we age. Blood sugar regulation becomes less efficient, making it important to adjust how you fuel your rides. Instead of fueling every ride the same way, adopt a “fuel for the work required” approach. For high-intensity rides, like intervals or long endurance sessions, you need to consume more carbs to keep your energy up. But on easier, slower days, you can reduce your carb intake and allow your body to tap into fat stores for energy.

This strategy improves insulin sensitivity, enhances fat-burning capabilities, and supports better blood sugar control, all while providing the right fuel for your performance needs.

Key Tip: On lighter training days, focus on a balanced plate with lean proteins, healthy fats, and moderate carbs, like sweet potatoes or whole grains, to avoid unnecessary spikes in blood sugar.

Prioritize Recovery Nutrition

Recovery becomes more challenging with age, as muscle soreness and stiffness last longer. Proper recovery nutrition can help minimize this. Aside from protein (as mentioned earlier), omega-3 fatty acids, found in fish like salmon and supplements, help reduce inflammation and promote faster recovery. Vitamin D is also critical for bone health and muscle function, so consider adding a vitamin D supplement, especially if you live in a region with limited sunlight.

Creatine, a supplement often associated with muscle building, is beneficial for cyclists over 60 as well. Studies have shown that it reduces muscle damage and soreness, improving recovery times after long rides.

Key Tip: Consider adding a creatine supplement (3g/day for women, 5g/day for men) to your diet for better muscle repair and reduced post-ride soreness.

Keep Alcohol in Check

Alcohol can be harder on your body as you age, affecting your hydration, sleep, and recovery. As we get older, our body’s ability to manage dehydration decreases, making hangovers and alcohol-related fatigue more pronounced. Moreover, alcohol impacts sleep quality, elevating your heart rate and disrupting deep sleep cycles, both of which are crucial for recovery.

To maintain optimal performance, limit alcohol consumption to a few drinks on weekends, and make sure to stay hydrated by alternating alcoholic drinks with water.

Key Tip: If you enjoy social drinks, opt for lower-alcohol options like non-alcoholic beer or wine spritzers, which are easier on your body and help prevent dehydration.

Build Consistent, Healthy Habits

Sustaining a healthy cycling lifestyle in your 60s isn’t just about nutrition—it’s about consistency and creating habits that stick. The key to success lies in developing habits that align with your personal values and goals. This means eating nutritious meals, staying hydrated, getting enough sleep, and fueling your rides consistently.

One of the most overlooked aspects of recovery and overall health is sleep. Aim for at least 7 hours a night to ensure your body has time to repair and recharge. Establish a bedtime routine that includes powering down electronics an hour before bed and engaging in calming activities like reading or stretching.

Key Tip: Identify your personal health goals and values, and create a nutrition and training plan that supports those long-term objectives. When you align your actions with your values, healthy habits become second nature.

Golden Spokes

Join GoldenSpokes – Empowering Cyclists Over 60 with Tips, Gear Reviews, and Community Support

Read more from Golden Spokes

Winter doesn't mean you have to stop cycling. For cyclists over 65, staying comfortable, healthy, and safe during colder months is crucial. With the right strategies, you can enjoy winter rides while caring for your body and bike. Let's explore practical tips to help you thrive this winter season. 1. Choose a Bike Suited for Winter Conditions Winter roads can be challenging—wet, slippery, and filled with debris. A bike prepared for these conditions can make a big difference. A sturdier bike...

Are you a seasoned cyclist over 65 feeling frustrated by fluctuations in your cycling performance? While it's common to attribute these changes to aging, there's good news: age doesn't have to define your cycling capabilities. With the right approach to nutrition, training, and mindset, you can maintain a consistent and enjoyable performance on the bike. In this guide, we'll explore three powerful strategies to help you achieve steady cycling performance, no matter your age. Nourish Your Body...

Feeling a bit anxious before hopping on your bike? You're not alone. Many cyclists over 65 experience pre-ride nerves, whether heading out solo or joining a group. The good news is that there are effective strategies to help you overcome this anxiety and fully enjoy the freedom and joy that cycling brings. In this guide, we'll explore practical tips to boost your confidence, enhance your cycling experience, and help you rediscover the pleasure of riding. Boost Your Confidence with Regular...