Knowledge Base

Nutrition and Hydration


Fluid and energy intake during Audax riding is essential for controlling body temperature and sustaining endurance. Carbohydrates, fat, protein, vitamins and minerals need to be consumed. Insufficient caloric intake can lead to fatigue, weight loss, and impaired physical performance.

Your caloric intake should comprise:

  • 60 to 65 percent from carbohydrates
  • 10 to 15 percent from protein
  • 25 percent from fat

Typically the body can absorb around 60-90g of carbohydrate per hour.

  • Carbohydrates that break down easily include: rice, oatmeal and pasta.
  • Proteins that are easily absorbed include: eggs, chicken, fish and Greek yogurt.
  • Healthy fats include: avocados, nuts, high-quality, full-fat dairy products.

Over time you will discover what “works” for you – and what doesn’t.

Audax riders typically rely on food that is readily available at checkpoints. In small country towns that means bakeries and cafes during the day and if riding into the evening parmas, pasta or rice are go-to foods. Some riders carry sports nutrition such as gels, bars, chews and electrolytes, others more ordinary food, like jam sandwiches or cereal bars. It is a personal preference for whatever carbohydrate-rich food you find easiest to eat.


Water is the mainstay to manage hydration.

Some cyclists also turn to sports drinks for energy before, during and after exercise. While these beverages may supply electrolytes and carbohydrates, they’re often highly processed and don’t contain many nutrients.

Juices can deliver nutrients that are easy to absorb while helping to keep your sugar levels balanced. Juice can also help with hydration. Adding juice to your water can help your stomach empty and re-hydrate you more quickly.

Milk drinks have also long been favoured at controls and after the ride. It contains a healthy balance of hydration, carbohydrates and protein.