Nourish to Flourish: A Women’s Guide to Nutrition and Wellness in Mountain Biking

By Coach Ingrid Moran | Summit Bike Academy

When the topic of mountain biking comes up, most riders get excited about new skills, challenging trails, or cool gear. But there’s a major part of riding that often doesn’t get as much buzz: nutrition and overall wellness. If you’re a woman looking to improve your performance, confidence, and energy levels, fine-tuning your diet and understanding your body’s natural cycles can go a long way. Let’s dig into three key areas: everyday fueling for sustained rides, recovery strategies, and balancing hormonal changes in your training.

1. Fueling Up for Endurance

Eating with Intention

Whether you’re prepping for a weekend ride or a competitive race, the foods you choose can significantly impact your stamina. To stay energized, aim to fill your plate with:

• Protein: Essential for muscle repair and growth. Reach for chicken, turkey, eggs, beans, or tofu.

• Complex Carbs: Your body’s main energy source. Think brown rice, whole-grain pasta, sweet potatoes, or quinoa.

• Healthy Fats: Key for sustained energy and overall health. Avocado, nuts, seeds, and olive oil fit the bill.

• Fresh Produce: Packed with vitamins, minerals, and antioxidants to keep you feeling your best.

Timing Is Key

• Pre-Ride Meals: Enjoy a balanced meal or snack a couple of hours before you ride. Oatmeal with fruit and almond butter or scrambled eggs with whole-wheat toast are popular go-tos.

• Mid-Ride Boosts: For rides longer than two hours, bring snacks like homemade energy bars, electrolyte drinks, or a mix of nuts and dried fruit to maintain steady energy.

2. Mastering Recovery and Replenishment

Hydrate, Hydrate, Hydrate

Proper hydration starts long before you hop on the bike. Aim to sip water throughout the day and consider an electrolyte drink on hot or intense ride days.

Post-Ride Fuel

Within about half an hour of finishing your ride, grab a recovery snack that combines carbs and protein. A quick example would be:

• A protein shake with fruit

• A turkey wrap with veggies and hummus

• Chocolate milk (yes, it’s an old favorite for a reason!)

This helps your muscles bounce back faster and prepares you for the next session.

Stretch and Unwind

Include gentle stretching or foam rolling in your routine to ease tight muscles. Focus on areas like calves, quads, and your lower back—these spots tend to work overtime when you’re riding. Massage tools or a foam roller can help break up knots and speed up recovery.

3. Navigating Hormonal Shifts

A unique consideration for women is our monthly hormonal cycle. Awareness of your own cycle can help you tailor your training plan, making your rides more enjoyable and productive.

Cycle Basics

• Early and Mid-Cycle (Follicular and Ovulation): Typically higher energy and strength, thanks to rising estrogen levels. This can be a prime time to push your limits, try new skills, or go on longer rides.

• Late Cycle (Luteal): As progesterone rises, you might feel more fatigued or notice your mood dipping. It’s okay to dial back intensity, add more rest days, or focus on technique instead of all-out efforts.

Food and Mood

• Extra Carbs: If you feel less energetic during the luteal phase, a slight increase in carbohydrates might help sustain your energy.

• Watch Your Hydration: Hormonal changes can affect fluid balance, so extra focus on staying hydrated can prevent cramps and fatigue.

Final Thoughts

Mountain biking is as much about preparation off the bike as it is about shredding the trails. For women, that means understanding how your nutritional needs and hormonal rhythms can support (or hinder) your performance. A few simple changes—like adjusting your pre-ride meal, adding a mindful recovery routine, and training in tune with your cycle—can make a world of difference in how confident and strong you feel on every ride.

At Summit Bike Academy, we believe that proper nutrition and wellness practices are just as important as mastering bunny hops and cornering. Want personalized guidance? Come chat with one of our coaches or sign up for a clinic that covers the full scope of cycling—from fueling strategies to advanced on-trail techniques.

Ride smart, ride strong, and ride with purpose!

— Coach Ingrid Moran

Summit Bike Academy