After 10 years of riding bicycles, I should know better. But apparently it has taken an interview with a local sports nutrition specialist to fully understand how far short I fall of the recommendations for eating and drinking while riding.

I am the cyclist who more often than not underestimates the amount of water and food to carry on a ride, and as a result I sometimes find myself begging for the last drops from a friend’s bottle. When I do carry adequate quantities of water in my hydration pack and sugary packets of energy chews in my pockets, rarely do I actually ingest the recommended amounts.

According to Kelly Harrington, a registered dietitian who specializes in sports nutrition, a whole host of problems can result from not eating and drinking enough on a ride — problems such as cramping and “bonking,” the dizzying, overly fatigued feeling that comes when your body runs out of energy.

In my experience, the result of underfueling is a bit more subtle: fatigue. Not fueling properly today means my legs will feel sluggish tomorrow.

Luckily, “eat and drink more on the bike” is advice I won’t need to hear twice.

Harrington consults with a number of local cyclists, most of whom are seeking help to shed unwanted fat. (Harrington completed her graduate studies at Washington State University, where she discovered an affinity for sports nutrition while working with the WSU athletic department. A competitive runner since age 9, Harrington ran track as a sprinter in college.)

For each of her weight-loss clients, Harrington creates a customized nutrition plan that reduces overall daily caloric intake. Where she doesn’t skimp, however, is on the cyclists’ intake during and immediately following a ride.

Harrington, an avid recreational mountain biker and runner, observes that at regular mealtimes the balance of fat, protein and carbohydrates is important. She adds, though, that during and after a bike ride, carbohydrates are the priority to help repair muscle. “We’re not going to sacrifice calories fueling during and after the ride,” she says.

Not eating the proper quantity of food during or soon enough following a ride are the most common nutrition shortcomings among cyclists Harrington encounters.

“They might come home and just have a bar or a piece of toast, and that’s not enough,” she says.

Following a ride of medium to high intensity lasting an hour, or any ride lasting longer than 90 minutes, Harrington recommends consuming one-half gram of carbohydrates per pound of body weight — that’s 65 grams for a 130-pound rider — along with 10 grams of protein. A turkey sandwich and piece of fruit, such as an orange or a banana, should do the trick.

And eating the post-ride snack within the first hour following a ride will yield the most benefits.

“Anything more than two hours (after a ride), and you’re not replacing the glycogen at nearly the level had you done it sooner,” Harrington says.

That’s because after a rigorous workout, as Harrington explains, muscle receptors are wide open to accept carbohydrates, which are broken down to glucose and transported to muscles as glycogen. That glycogen can be transported to muscles “in a higher quantity when the gates are wide open,” she continues. “As more time goes by, your muscles are less apt to accept as much quantity of glycogen. The window of opportunity is ideally the first 30 minutes.”

Failing to replenish calories immediately following a ride can also lead to overeating later, an important consideration for cyclists trying to shed pounds, Harrington says. But what most of us who ride day after day will notice is the feeling of fatigue.

“People have different ways of describing it,” she says. “They don’t have energy, their legs feel heavy, their legs feel tired.”

Eating and drinking enough during a ride is just as important as the post-ride refuel. In fact, consuming the proper amount of water, electrolytes and calories can keep cyclists in the saddle longer and prevent bonking, cramping and fatigue.

Harrington recommends that cyclists on a ride drink 16 ounces of water each hour. On particularly warm days, she suggests replacing electrolytes that are lost in sweat by adding an electrolyte tablet to the water bottle or consuming a sports drink containing electrolytes. To maintain optimum performance, Harrington advises cyclists to consume 30 to 60 grams (depending on ride intensity) of carbohydrate per hour after the first hour and 45 to 90 grams per hour after two hours.

As for choice of fuel, Harrington encourages cyclists to select an energy gel, chews or bars with multiple sugar sources (such as sucrose, fructose or maltodextrin, for example) for optimal absorption. Or, experiment with other high-carb treats such as dried fruit or homemade granola bars. The dietitian warns against eating foods high in fat while riding: Such foods can sit like an undigested lump in the gut.

During a ride, she says, “a little protein won’t hurt, but you’re looking for carbs to keep your muscles fueled.”

Harrington also notes that water is a key aid in digesting any food — even sugary gels — while exercising.

To be sure, staying properly fueled and hydrated takes some planning. It may even require a bigger hydration pack on long trail rides or a mid-ride stop at a country store to buy additional drinks.

The extra planning is worth it, says Harrington.

“You can exercise harder and longer if you eat properly,” she offers. “It definitely takes some thought to prepare for a daylong ride.”

If you don’t plan ahead, she adds, hypoglycemia (low blood sugar) and dehydration “could sneak up on you. And then it’s too late.”

Fuel your ride

A look at what to eat before, during and after a bike ride:

BEFORE THE RIDE

A well-balanced meal consumed two to three hours before the ride establishes a good foundation.

Here’s a sample breakfast:

1 egg

1 slice 100 percent whole-wheat bread with two teaspoons almond butter

3/4 cup fruit

1 cup low-fat yogurt

DURING THE RIDE

Hydration

4 ounces of water (or sports drink) per 15 minutes or 16 ounces each hour (more water may be required in warm conditions)

Fuel

30 to 60 grams of carbohydrate per hour after the first hour (one energy gel packet is approximately 30 to 35 grams; a sports bar is approximately 60 to 70 grams)

45 to 90 grams of carbohydrate per hour after two hours

AFTER THE RIDE

(Preferably within 30 minutes):

Ride of medium to high intensity lasting longer than an hour, or any ride lasting longer than 90 minutes

Refuel

1/2 gram of carbohydrate per pound of body weight (which translates to 65 grams for a 130-pound rider) plus 10 grams of protein

Sample post-ride snack:

Turkey sandwich

Banana

Source: Kelly Harrington, registered dietitian