Gas Station Snacks

Mid and Post Ride Gas Station Stops 101

Pre-packing your ride food and recovery snack is generally healthier and more economical than buying gas station snacks. However, there can be many scenarios during or after a bike ride where you may find yourself at a gas station in need of food and have no idea what to buy. The big gas stations can be overwhelming with choices and the small-town ones may not have many options. You could be out for a long ride and need more fuel or you may be bike packing and rely on gas stations to restock.

The Fear of Processed Foods

Generally, I encourage people to choose foods that have fewer ingredients and words that they recognize. Less processed foods are generally the better choice. However, choosing some snacks at gas stations that have artificial colors, flavors or dyes for the occasional mid ride snack is not going to harm you. A well-balanced diet includes all of your meals and snacks for the day. Eating a slightly more processed snack is not going to derail your health. Eating something that is more processed and prepackaged at a gas station mid long ride is better than nothing.

Mid Ride Snacks

During bike rides you want to choose products that contain mostly carbohydrates but a little bit of protein for satiety is okay too. Some healthier options are bananas, pretzels, fig bars, granola bars or peanut butter and jelly sandwiches. However, it is okay to have some foods that are considered more processed as well as long as they aren’t the staples of your diet. My favorite gas station snacks are Goldfish, Chex mix, Gummy bears, and Granola bars. Also, if I eat these snacks at gas stations, I generally don’t buy them for home and don’t snack on them throughout the day. I would also grab a cold drink with electrolytes and sugar, like Gatorade, to sip on as well especially if it is hot out. Don’t forget to refill your water bottles as well.

What to Avoid

While the greasy rotating hot dogs and other hot foods may entice you, I would avoid those. They are typically high in fat and can cause gastrointestinal distress as you continue your ride. Choosing something with caffeine like Coke Cola is okay and may provide a good mid ride energy boost but, avoid the extremely high caffeine containing energy drinks. If you are looking for snacks to take with you, I typically avoid anything containing chocolate as it can turn into a melted mess if you are riding in the summer.

Post Ride Snacks

While it is great to pack a recovery snack or drink ahead of time, you may have forgotten or just didn’t have time. Look for something that has a mix of carbohydrates and protein; a 3:1 or 4:1 ratio of carbs to protein. An ideal recovery snack has about 15-20 grams of protein and 45-80 grams of carbs. However, don’t get too caught up in the numbers, you can look for something that has a mix of the two macronutrients. My favorite gas station recovery snack is chocolate milk which contains both protein and carbs. It can also help with rehydration. If you purchase a protein bar make sure to have a source of carbs with it as well like a banana or pretzels. The same applies if you buy yogurt; make sure to add a carb source. Another great recovery snack is trail mix. The nuts provide protein and the dried fruit and chocolate provides carbs. If the gas station has Subway or another sandwich store adjacent to it, a sandwich is a good choice as well. Choose something with lean meats like chicken or turkey and avoid the fried options.

Try to plan ahead when you are able to but don’t be afraid of gas station stops. You need fuel during your rides in order to perform well. Having a snack at a gas station is much better than bonking on the rest of your ride. Eating or drinking something from a gas station for recovery is better than arriving home famished and ready to eat everything in your house; plus also missing the 30 minute recovery window.

Thanks for reading!

Emily Shields MS, RD, LDN

Specializing in sports nutrition, weight neutrality, and eating disorders/disordered eating.

Emily is passionate about helping others improve their relationship with food through a non-diet approach. She is eating disorder informed, practices weight neutrality, and strongly believes in Health at Every Size (HAES). She is knowledgeable in the different challenges and nutrition considerations for both males and females.

During her undergraduate and graduate education she raced collegiately and was a 3 time National Champion in Cyclocross and Short Track. She continues to race cyclocross professionally and competes nationally and internationally. She lives in Virginia with her beagles, Sherman and Daisy.

Learn more about working with Emily here.

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