When you’re on a long ride, it’s important that you keep your energy levels up and stay hydrated. The best way is to eat a range of foods that releases their energy slowly over several hours.

Before you head out on your ride, it’s worth snacking on a high energy food like a banana or a slice of bread spread with peanut butter. Pack a few snacks for the journey too. You’ll want to keep your backpack as light as possible so prioritise what you take. Of course it’s important to take your cellphone just in case there’s an emergency, but you can also use it to check your route on Google Maps or even Cheeky on Twitter when you stop for a break. You should also take a multi-tool, patches or a tube, a water bottle and some lightweight energy food. Here’s a few high-energy, super-nutritious snacks you should consider packing for your next ride.

Dried fruit
Quality carbohydrates come in the form of fruits and vegetables. But rather than packing fresh fruit – which is heavy and could end up bruised by the time you come to eat it – why not pack dried fruit instead? Dried apricots, cranberries and banana chips pack in plenty of vitamins as well as fructose, perfect for giving you an instant boost of energy.

Salted savory snacks
Cycling burns a lot of calories and requires oodles of energy which means you’ll be sweating a lot, especially on a warm day. When you sweat, not only do you lose water but you also lose salt. Replenish your salt levels by eating snacks like crackers, pretzels or even peanuts and almonds. Nuts are brilliant for boosting your energy, plus they’re packed with protein and healthy polyunsaturated fats.

Instant energy boosts
Sometimes you just need an extra boost of energy so you can power through those final few miles or tackle a steep hill. So why not grab a handful of raisins – they’re low in calories but high in energy and antioxidants. Figs, the new miracle fruit, also make great cycle snacks. Dried or fresh, figs pack in the same amount of nutrition and are ideal for boosting your energy levels. You could even pack a few carrot or celery sticks if you have room.

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