Macros for Cyclists
5–10g carbs/kg depending on ride hours, 1.6g protein/kg, on-bike fueling 60–90g carbs/hour for rides > 90 min. Don't crash-diet for W/kg — you'll lose more watts than weight.
5–10g carbs/kg depending on ride hours, 1.6g protein/kg, on-bike fueling 60–90g carbs/hour for rides > 90 min. Don't crash-diet for W/kg — you'll lose more watts than weight.