What to buy at a convenience store for a bike ride

Sometimes, a ride lasts longer than expected and we run out of food and drink. If that happens, a convenience store can save the day, but it's key to choose what we buy wisely. Here are some tips to maintain energy without affecting your performance.

BY: Sergio Romero for NRC

Hydration first

Ideally, an isotonic drink with glucose or fructose. If only sodas are available, mix one with water in equal parts to avoid excess sugar.

Bars and snacks

• Energy bars: Good, but check that they don't have too many calories.
• Cookies or bread: Avoid those with very sugary fillings.
• Commercial sandwiches: Useful on long rides; choose options with more protein than bread.
• Boiled eggs: Nutritious, easy to carry, and a better option than a sandwich.

Eat little by little

Distribute portions throughout the ride and drink before you feel thirsty. A useful trick is to set an alarm every 20 minutes to remind you to eat and drink.

Leave no trace!

Carry your wrappers with you until you find a trash can. Nobody wants to ride on roads full of wrappers.

Final tips:

Always carry some money in your tool bag.
This is not the time to diet; your body needs energy.
Buy brands you already know to avoid unpleasant surprises.

Follow these tips and make the most of every ride without compromising your performance.