Toth says that the most successful cyclists are those who take their calories from so-called quality foods. They get their protein from eggs and soy. They eat vegetables and whole-grain pastas, which is not the variety that most people get off the store shelves. Competitive cyclists should eat a meal 45 minutes to an hour before an event so the food will be digested and the energy ready for their muscles to use. Snacking during a ride helps cyclists sustain their energy level for longer periods of time.
Prepackaged foods are readily available, especially in bike shops.
A better choice would be bananas or trail mix, Toth says. Toth would just as soon dispense with the cookies and sweets altogether. Too many people are hooked on sweets, he said. Cookies and candy are much too high in fat and sugar. Once Toth takes on a cyclist as a client, he gets them off sugar and sweets right away.