When the days get longer and the temperatures rise in spring, it's the start of the new cycling season for many. Whether you're a road biker, mountain biker, or gravel biker, enjoying touring, or preparing for hyrox and endurance events – the right nutrition makes all the difference. In this guide, you'll learn how to optimally nourish yourself on your bike in spring, which nutrients are important for performance, hydration, and recovery, and how to get the most out of yourself with Duma Nutrition products.
1. Why spring is special for cyclists
Spring is more than just a new beginning—it also presents the body with unique challenges. After winter, endurance often declines, vitamin D stores are depleted, and changeable weather can increase mineral requirements. Getting well-nourished now lays the foundation for a successful cycling season.
Duma tip: Start spring now with vitamin D3 + K2 drops and strengthen your immune system.
2. Energy supply while cycling: clever use of carbohydrates
Cycling, especially over longer distances or at high intensity, requires readily available energy. Carbohydrates are essential here – because they are broken down in the body into glucose, which is stored in the muscles as glycogen. When cycling, your body preferentially draws on these stores because the conversion to ATP – the energy currency of your cells – occurs quickly. The more intense your training, the greater your carbohydrate needs.
It is important to use carbohydrates correctly:
Before training: Complex carbohydrates such as oatmeal or whole-grain bread fill your stores slowly but sustainably.
1. During the ride: Quickly available carbohydrates + electrolytes in liquid form (e.g. the isotonic sports drink Performance from Duma Nutrition) provide quickly available energy and prevent hunger pangs and cramps
2. After training: Replenish your energy stores with a balanced meal or a shake containing carbs and protein. For example, a protein shake with banana, semolina porridge with protein powder, or rice with meat or fish.
3. Duma tip for on the go: With the isotonic drink Performance you stay hydrated and energized on long rides.
3. Don’t underestimate hydration: Electrolytes are especially important in spring
Even at spring-like temperatures of 15°C, the body can sweat profusely while cycling – especially because, after the winter, it usually has to adjust to temperature regulation during exercise. This results in the loss of not only water but also important electrolytes – especially sodium, potassium, magnesium, and calcium .
These minerals regulate, among other things:
- Fluid balance
- Nerve conduction
- Muscle contraction
If electrolytes are missing, cramps, reduced performance, headaches or cardiac arrhythmias can occur.
Duma Tip: Choose an isotonic sports drink with electrolytes and carbohydrates to provide both fluid and energy.
4. Regeneration: How to help your body rebuild
Regeneration begins immediately after exercise—especially during intense or long rides. During training, micro-injuries occur in the muscle cells, which are repaired and strengthened during the recovery phase. For this rebuilding to succeed, your body needs the right nutrients:
- Proteins provide essential amino acids that are necessary for building and maintaining muscle mass.
- Magnesium supports muscle relaxation and is involved in energy production in the mitochondria.
Without sufficient protein and magnesium, regeneration can be delayed, the risk of injury increases – and progress stops.
Duma Tip: Support your recovery with Native Bio Whey Protein – perfect after a ride.
5. Snacks for on the go: Energy in jersey format
On longer rides, a consistent energy supply is crucial. The body can only store a limited amount of glycogen, so you should regularly replenish it on rides longer than 90 minutes.
Why snacks in your jersey are important:
- They prevent hunger and loss of performance
- Keep blood sugar levels stable
- Enable consistent performance
Preparation & Timing: Pack approximately 30–60 g of carbohydrates per hour – for example, via:
- Energy gels
- Date-based Raw Bite Energy Bar from Duma Nutrition
- Rice slices or dried fruits
Intake schedule for a 4-hour tour:
1st hour: Water or Performance & possibly some bar (15-20g carbs)
2nd hour: 1 bar or gel + a few sips of Performance
3rd hour: Mix of gel & solid food (rice slices, dried fruit) + Performance
4th hour: Last bar + 250 ml Performance as an energy & mineral boost
Duma Tip: Every body is different – test your nutrition concept on shorter rides before embarking on the long tour.
6. Supplement basics for cyclists in spring
The basics that almost every cyclist can use in spring:
- Magnesium Complex : against cramps, for muscle and nerve function
- Vitamin D3 + K2 drops : for immune strengthening and bone health
- Isotonic drink Performance : for energy and hydration
- Native Bio Whey Protein : for regeneration
Start now: Put together your spring supplement set here .
7. Conclusion: Your spring on the bike will be strong with the right supply
Whether you're pulling your road bike out of hibernation or exploring new trails on your gravel bike, your performance depends on your body's nutrition. Carbohydrates provide you with energy, electrolytes keep you balanced, proteins help with regeneration, and targeted snacks ensure you don't run out of energy on long rides.
Use spring to test your concepts, strengthen your body, and tackle your goals with power—with support from Duma Nutrition.
Discover now: Start your season with the Performance Pack from Duma Nutrition – consisting of an isotonic drink, magnesium complex, and native organic whey protein – for your energy, hydration, and regeneration on the bike.
Still have questions about the right supplies? Contact us directly or visit our shop – we'll be happy to advise you personally!
