Sports Nutrition Advice for Cyclists

Cycling is an endurance sport where nutrition plays a crucial role in your performance. The longer and more intense your ride, the higher your energy demands and the more important a well-structured nutrition strategy becomes. With 3Action Sports Nutrition, you choose a targeted approach: the right fuel at the right time.

1. Before the ride – Energy build-up and hydration

A good preparation starts 2–3 hours before your ride. Aim for a combination of carbohydrates and optimal hydration.

Recommended products:

✔ 3Action Oat Energy Bar – Slow carbohydrates for sustained energy
✔ 3Action Sports Drink – Energy and hydration
✔ 3Action Energy Drink – 30 minutes before the start

👉 In warm conditions or for extra hydration:
✔ 3Action Hydration Tabs – Electrolytes without added sugars

👉 For longer rides (>3h):
✔ 3Action Ultra Fuel Energy Drink (1:0.8 ratio) – 500 ml before the start

Benefits:

✅ Full glycogen stores
✅ Stable energy at the start
✅ Optimal hydration and electrolyte balance

2. During the ride – Maintain energy and support performance

During cycling, you lose fluids, electrolytes and energy. The longer the ride, the more important it becomes to build your energy intake strategically.

🔹 Ride of 1.5 – 3 hours

Goal: ±30–60g carbohydrates per hour

Recommended products:

✔ 3Action Sports Drink
✔ 3Action Energy Gel
✔ 3Action Liquid Energy Gel
✔ 3Action Energy Bar / Energy Xtra Bar

Benefits:

✅ Stable energy levels
✅ Prevents energy dips after 90 minutes
✅ Ideal for training rides

🔹 Ride of 3 – 6 hours

Goal: ±60–90g carbohydrates per hour

Recommended products:

✔ 3Action Sports Drink
✔ 3Action Energy Gel + Liquid Energy Gel
✔ 3Action Energy Bar / Energy Xtra Bar
✔ 3Action Carbofruit – Fast, easy-to-eat sugars
✔ 3Action Nougat Energy Bar – Solid energy source and variation
✔ 3Action Magnesium Liquid – Supports muscle function

👉 Performance upgrade:
✔ 3Action Ultra Fuel Energy Drink (1:0.8 ratio)

Up to 80g carbohydrates per bottle
Flexible use (40g / 60g / 80g per bottle)

👉 In warm conditions:
✔ 3Action Hydration Tabs

Benefits:

✅ Continuous energy supply
✅ Reduced risk of bonking
✅ Better absorption through variation

🔹 Ride >6 hours / race

Goal: ±90–120g carbohydrates per hour

👉 Nutrition becomes performance-determining here

Recommended products:

✔ 3Action Ultra Fuel Energy Drink (1:0.8 ratio) – core fuel
✔ 3Action Ultra Energy Gels (1:0.8 ratio)
✔ 3Action Carbofruit – quick and easy energy on the go
✔ 3Action Nougat – solid energy (mainly early in the ride)
✔ 3Action Hydration Tabs – electrolyte balance without extra sugars
✔ 3Action Magnesium Liquid – supports muscle function and helps prevent cramps

👉 Additional for high intensity:
✔ 3Action Liquid Energy Gel

👉 Final boost (optional):
✔ 3Action Guarana – extra focus and alertness in the final phase

Benefits:

✅ Maximum energy output
✅ No energy crash
✅ Improved focus at the end

3. After the ride – Recovery and muscle building

After your ride, it is essential to restore both energy stores and muscles.

Recommended products:

✔ 3Action Recovery Shake – Carbohydrates + proteins (within 30 min)
✔ 3Action Protein Bar – Convenient recovery snack

👉 Optional:
✔ 3Action Whey Protein – Additional muscle support

Benefits:

✅ Faster glycogen recovery
✅ Reduced muscle soreness
✅ Lower injury risk

4. Daily support for cyclists

✔ 3Action Multivitamins – Supports the immune system
✔ 3Action Collagen Protein or Collagen+ – Supports joints and tendons

Benefits:

✅ Continuous recovery support
✅ Stronger body under heavy training load
✅ Reduced risk of overuse injuries

Summary: Your 3Action Cycling Nutrition Plan

Phase	Products	Benefits
Before	Oat Energy Bar, Sports Drink, Energy Drink, Hydration Tabs	Energy + hydration
1.5–3h	Sports Drink, Gels, Bars	Base energy
3–6h	Sports Drink, Gels, Bars, Carbofruit, Nougat Energy Bar (+ Ultra Fuel optional)	Sustained energy
+6h	Ultra Fuel Drink, Ultra Gels, Carbofruit, Nougat Energy Bar, Hydration Tabs, Magnesium	Maximum performance
After	Recovery Shake, Protein Bar, Whey Protein	Recovery

💡 Key takeaway

👉 Cycling = fueling is performance

• Increase carbohydrate intake as your ride gets longer
• Combine drinks, gels and solid foods
• Use Ultra Fuel (1:0.8) for long efforts
• Use Guarana as a smart final boost

3Action Sports Nutrition – Choose your energy!