Alimentation & Hydratation à Vélo : Le Guide Complet pour l'Itinérance en Montagne
Prepare your meals and hydration like a pro to make the most of your mountain biking adventures.
In mountain bike touring, food and hydration are not details: they make the difference between an epic day and an ordeal. Whether you're in search of performance or simply there for the scenery, eating and drinking well will help you go further, higher, and with a smile.
In this guide, we explain what to eat before, during and after exercise, how to choose your energy bars, which water bottles to favor, and even how to spot the right refueling points. We've also included a few tips from the pros and products tested in real-life conditions.
"In the mountains, your body is a machine. To keep it running smoothly, you need the right fuel at the right time. And don't forget: water is the engine oil!"
- Lionel Terrail, Grandes Itinérances
Summary
- Before effort: getting the day off to a good start
- During effort: the art of eating while riding
- After exercise: recovering for the next day
- Energy bars: which ones to choose?
- Hydration: drink intelligently
- Gourdes and hydration bags: our selection
- Energy drinks: when and how to use them?
- Practical tips: where to find water and food?
⏳ Before the Effort: Starting the Day Well
A good breakfast is the basis of your energy for the day. In the mountains, where altitude differences are significant, you need to favor foods rich in complex carbohydrates and proteins for a lasting energy supply.
Our ideal recipe:
Oat flakes or muesli: rich in slow carbohydrates, they release their energy gradually.
Example: Homemade muesli with nuts, chia seeds and dried fruit.
Fresh or dried fruit: bananas, dried apricots or dates for a boost of potassium and fast carbohydrates.- Eggs or fromage blanc: protein to curb hunger and repair muscles.
- Hot beverage: tea or coffee to wake you up, but not too much to avoid dehydration.
⚠️ To be avoided in the morning:
Eats that are too fatty or too sweet (industrial pastries, commercial fruit juices), which cause fatigue.
🚴 Pendant l'Effort : L'Art de S'Alimenter en Roulant
In the mountains, your body burns a lot of calories. To avoid "coup de barre", you need to eat regularly and intelligently. The golden rule: 60g of carbohydrates per hour, spread over several intakes.
How to do this in practice?
Eat every 30-45 minutes: an energy bar, dried fruit, or a banana.
Example: Clif Bar or PowerBar energy bar.
Vary textures: alternate between solids (bars, dried fruit) and semi-liquids (compotes, gels) to avoid fatigue.- Avoid fatty foods during exercise: they slow digestion and can cause discomfort.
- Drink in small sips every 10-15 minutes, even without thirst (see hydration section).
💡 Pro tip:
Prepare individual sachets with your snacks for the day (ex: 1 bar + 1 handful of almonds + 1 compote). That way, there's no need to rummage through your bag while riding!
🛌 Après l'Effort : Récupérer pour le Lendemain
Your evening meal is as important as your morning meal: it's the one that will recharge your batteries for the next day. After a long day, your body needs carbohydrates to replenish glycogen stores and proteins to repair muscles.
Our ideal plate:
Complex carbohydrates: wholemeal pasta, basmati rice, quinoa or sweet potatoes.
- Lean proteins: chicken, fish, tofu or lentils for muscle repair.
- Vegetables: for vitamins and minerals (spinach, broccoli, carrots).
- Water and electrolytes: a recovery drink or mineral-rich water (Hépar type).
💡 Accommodation tip:
Accommodation labeled Accueil Vélo often offer menus adapted to cyclists. Don't hesitate to ask them for a meal rich in carbohydrates!
🍫 Energy bars: Which ones to choose?
Energy bars are your allies for a quick carbohydrate boost. But not all are created equal! Here are our choice criteria and a selection of tested products.
How to choose wisely?
- Carbohydrate content: prefer bars with 30-40g of carbohydrates for an effective intake.
- Texture: some bars are too dry or sticky. Test them before the big day!"
- Taste: you're going to eat several a day, so you might as well like them!"
- Ingredients: avoid endless lists of additives. Date- or fruit-based bars are often easier to digest.
Clif Bar
The benchmark in energy bars. 40g of carbohydrates per bar, chewy texture, and several flavors.
Nutripure
bio and additive-free bars, ideal for sensitive stomachs. Rich in dried fruits and cereals.
PowerBar ProteinPlus
Specifically designed for recovery, with a good carbohydrate/protein ratio (30g protein per bar).
💡 Our tip :
Also carry compotes in a bag (Pom'Potes type): they're light, easy to swallow while riding, and provide fast carbohydrates.
💧 Hydration: Drinking Smart
In the mountains, dehydration is a sneaky enemy: dry air, altitude and increased effort mean you lose water without always realizing it. The rule? Drink before you're thirsty.
Our tips for optimal hydration:
- Drink every 10-15 minutes: in small sips, even if you're not thirsty. A 500ml jug should be empty in 1h-1h30 max.
- Watch the color of your urine: clear = good hydration; dark = you need to drink more.
- Add electrolytes if you sweat a lot (Nuun-type lozenges or isotonic drinks).
- Avoid ice-cold water: it can cause cramps. Prefer water at room temperature or slightly cool.
⚠️ Caution:
At altitude, dehydration sets in faster because of the dry air. Increase your intake by 20-30% compared to a lowland outing.
🧃 Water Bottles and Hydration Systems : Our Selection
The choice of your water bottle or hydration bag depends on your preferences and the duration of your outings. Here are our coups de cœur, tested in real-life conditions.
Zefal Arctica 75
Our coup de coeur: this isothermal water bottle keeps your drink cool for 4 to 6 hours, even under the sun. 750ml, lightweight, and easy to clean.
CamelBak Podium Insulated Steel
The durable, high-end choice: made of stainless steel, this 530ml water bottle is unbreakable and keeps liquids cold for 24h. Perfect for long outings.
Polisport R750 Sugar Cane Gourd
The ecological choice: this 750ml gourd is made from sugar cane, a biosourced material. Lightweight, unbreakable, and with no plastic taste.
Hydration Bags: For Long Outings
If you're going away for several hours or days, a hydration bag is much more practical than a water bottle. Here are our recommendations:
Ekoi D3O Perf Compact
A ultra-lightweight bag with a 1.5L water pouch and storage for your gear. D3O technology also protects your back in the event of a fall.
Salomon Active Skin 8
A polyvalent bag with a 1.5L water pouch and a total volume of 8L to store your stuff. Designed for endurance sports.
💡 Care tip:
Wash your water bottles and pockets after each outing with white vinegar to prevent mildew. Change your water bottles every 2 years to limit microplastics.
⚡ Boissons Énergétiques : Quand et Comment les Utiliser?
Energy drinks are useful for long climbs or outings lasting more than 3h. They provide carbohydrates and electrolytes (sodium, potassium) to compensate for losses due to perspiration.
When to use them?
- At the start of the effort if the outing exceeds 3 hours, or in hot weather.
- Alternate with pure water to avoid sugar overload.
- For difficult passes (Galibier or Izoard type) where the effort is intense and prolonged.
How to choose them?
- Pastille format: lighter and easier to dose (e.g. Nuun, High5).
- Neutral or fruity taste: avoid overly sweet flavours that can disgust.
- With or without caffeine: caffeine can help for the last few hours, but avoid it if you're sensitive.
High5 Energy Drink
A classic energy drink, available in lozenges or powder. Rich in carbohydrates and electrolytes, with several flavors.
Nuun Sport
Effervescent pastilles with no added sugar, rich in electrolytes. Perfect for preventing cramps and staying hydrated without excessive calorie intake.
💡 Our advice:
Test your energy drink in training before taking it to the mountains. Some can cause digestive problems if you're not used to them.
🗺️ Practical Advice: Where to Find Water and Food?
When you're out on the road, especially in the mountains, there's not a supermarket around every corner. Here's how to anticipate your refueling points so you never run out of fuel.
For water:
- Locate water points on your route (fountains, rivers, refuges). Use apps like OpenStreetMap or Komoot to locate them.
- Pack a water filter (LifeStraw type) if you need to drink from streams.
- Ask locals: shepherds, hut keepers or other cyclists often know about drinkable water points.
For food:
- Look out for shops on your route: bakeries, supermarkets, markets. Tourist offices often have lists.
- Privilege "Accueil Vélo" accommodation: they often offer adapted packed lunches or breakfasts.
- Take along a safety reserve: 1 energy bar and 1 extra bag of electrolyte powder, just in case.
💡 Roaming tip:
In remote areas, village groceries or fromageries are often better stocked than supermarkets. You'll find cheese, bread and local produce perfect for a picnic!
🏆 Conclusion: Ride Further, Eat Better
A good diet and proper hydration transform your mountain experience. By following these tips, you'll optimize your performance, avoid bouts of fatigue, and get the most out of your cycling adventures.
Don't forget:
- ✅ Test your bars and drinks before the big start.
- ✅ Drink regularly, even without thirst.
- ✅ Locate refreshment points on your itinerary.
- ✅ Eat a balanced diet in the evening to recover properly.
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