Cycling is one of the ultimate calorie burners. And, whether you love hitting the roads or the trails, everyone from beginners to pros can improve their performance in the saddle by choosing the best foods for cycling to provide them with the right nutrition.

Fuel your body with everything it needs, and, not only will you boost and sustain your energy levels, but you’ll also reduce your chances of injury, protect your immune system, and speed up recovery after a hard ride.

Take a look at some of the best foods to eat before, during and after your ride. It’s time to fuel up!