If cycling is a regular part of your exercise routine, a few simple dietary adjustments could help improve your performance, including:
Increase your daily intake of fresh fruits and vegetables.
Make sure you eat foods like lean meats that provide good sources of protein for muscle building and repair.
On long rides, consider packing a couple of high carbohydrate drinks or energy bars to help fuel you for longer.
Make sure you pack plenty of water or sports drinks when you ride, to prevent dehydration.
Decreased body fat levels.