Cycling Nutrition

Perple is the appetising & nutritious alternative to gels, powders and pills. Packed with all the nutrients science says you need, for complete energy and hydration in your rides.

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What nutrition do cyclists need?

Cyclists rely on a strong nutritional foundation to perform their best and recover properly. This means a diet rich in carbohydrates, protein, and healthy fats. Perple’s unique combination of fast and slow-release carbs, balanced electrolytes, and vegan BCAAs work together to sustain endurance, enhance hydration, boost cognitive performance, metabolise fats faster, and reduce muscle damage.

Team GB cyclist & World medallist

Joe Truman

Joe is one of the stars of Team GB track cycling. He's a World, Euro, Commonwealth Medalist and a 2024 Olympian.



"I'd recommend Perple to anyone looking for better performance in training and races."

The importance of carbs

Carbohydrates are our body's preferred energy source for our muscles and the amount you need for cycling increases with distance. All carbs are broken down into glucose, which the body then pulls from your bloodstream to use as its primary source of energy. Put simply, if you’re consuming enough of the right carbs, you will lose energy, power and endurance.

  • The energy you get from products like energy gels and sports drinks is short-lived as they contain ultra-processed sugars like glucose or synthetic carbs like maltodextrin. They’re high on the Glycemic Index (‘GI’), meaning you’ll burn through them fast.
  • In contrast, Perple is packed with superfood ingredients like sweet potato, coconut water, brown rice and agave to provide a prolonged flow of energy for cycling of all distances.

The importance of hydration

Regardless of distance, staying hydrated is essential. Cyclists lose fluids and important minerals through sweat, which can lead to fatigue, dizziness, and decreased performance. Water also plays a crucial role in digestion, which is essential for breaking down carbs into usable energy to power your rides.

Perple’s superfood ingredients are packed full of minerals that are often stripped away in ultra-processed sugary sports drinks or maltodextrin-infused energy gels, including sodium, potassium, magnesium and calcium.

  • Cycling Nutrition Guides

  • The world of cycling nutrition can be confusing and full of misinformation. Our clear, science-backed articles cut through the noise. Learn how to optimise your nutrition for every ride, no matter the distance, so you can achieve your goals and go faster, further, stronger, and healthier.

  • Beginner cyclist nutrition

    Fuelling your body is just as important as maintaining your bike. Consuming the right foods and drinks will provide your body with the energy and strength needed to perform.
    Beginner cyclist nutrition guide 

  • Long distance cycling nutrition

    Once you have built up to distances 50 - 100 km or more, you will need to learn how to fuel and drink on the bike. 
    Long distance cycling nutrition guide 

  • Triathlon nutrition

    Whether you’re training for a sprint, Olympic-distance, half-Ironman or Ironman triathlon, fuelling and hydration are critical for optimal performance and recovery. 
    Triathlon nutrition guide 
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Sports Drink
Suggested use:

For a circuit cyclist or Pelotoner.

You’re out there for the love of it. You stay fit and hit PB’s.

How to use Perple Sports Drink
For 1 hour to 90 minutes of activity, drink 1 x 500ml Perple Sports Drink, in the 30 minutes before you start.

Cycling Nutrition - Sports Drinks.

Endurance Mix
Suggested use:

For 2 hour rides.

You’re out there for the love of it. You stay fit and hit PB’s.

How to use Perple Endurance Mix
If you are targeting a time of around two hours for your ride: 100ml of Perple Endurance Mix added to at least 400ml water, to make a 500ml drink, in either of a Perple soft flask or bottle. Consume through your 2 hours of activity.

Top Tip 1: If you’re a heavier sweater or in a hot climate, simply mix with more water. For example, add 50ml concentrate to 300ml of water, to make a 350ml drink, for each hour. But, as a general rule, never consume more than 800ml of any fluid in any 1 hour.

Top Tip 2: If you run with a vest, belt, or ride with multiple bottle cages, a backpack, or pocket cycle-shirt, always take a reserve 200ml pack of Perple Endurance Mix, and a spare Perple soft flask / bottle of water. Because, if you’re flagging in that 3rd hour, but want to push on, you can always take another 50ml hit of Perple, mixed with at least 200ml of water. Meaning, you would have doubled your dose, in that 3rd hour to 100ml Perple Endurance Mix, mixed with 400ml of water.
For endurance rides.

You’re super fit, and serious about competition. You target marginal gains and PB’s.

How to use Perple Endurance Mix
If you are targeting a 3+ hour endurance ride: You’re going to need 2 x 200ml packs of Perple Endurance Mix, a Perple 500ml soft flask or bottle, and a cycling belt/ vest. That’s 8 x 50ml portions. Mix 100ml, with 400ml water in a flask / bottle, to make a 500ml drink. It’s with you at the start, and consume during your first hour. Hold your remaining Perple Endurance Mix portions in a cycling belt / vest, ready to mix the same again, to make another 500ml drink, one hour into the ride. To then consume in that 2nd hour. Repeat for every subsequent hour.

Top Tip 1: If you’re a heavier sweater or in a hot climate, simply mix Perple Endurance Mix with more water, but as a general rule, never consume more than 800ml of any fluid, in any one hour.

Top Tip 2: If you ride with a vest, you could make ready 2 x 500ml soft flasks to cover you for the first 2 hours, meaning you only have to stop at 1 water station, to make a further 2 x 500ml mixes, for the second half of the ride.

Cycling nutrition - Endurance Mixes.

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