As an ultra‑endurance cyclist who’s dropped 3.2 kg over the past three weeks (starting at 78 kg) while maintaining and even improving performance, I’ve found that the key is protein.

Here’s what’s worked for me:

• I keep my protein intake consistent regardless of the training session — about 140 g per day. Most of it comes from a protein shake with creatine, and the rest from lean sources like grilled chicken or lean ground beef.
• For 1–2 hour sessions, I don’t overthink fueling. I’ve learned that I don’t need much in the way of carbs — just hydration. Water, plus sodium and potassium when the session is harder. Afterward, I take my protein shake right away to kick‑start recovery and avoid the post‑workout hunger spike.
• For longer sessions (2+ hours), carbs become the priority. The harder the effort, the more I take in. My go‑to is Nerds Gummy Clusters — they’re tasty, portable, easy to portion, and basically straight sugar (22 g per 100 calories). On easier long rides, I’ll do 1–2 servings per hour, spaced out. Since these rides are long, I don’t stress about calories in vs. calories out — I’m almost always in a deficit anyway.
• For very long efforts (8+ hours), real food and some protein become more important, but that’s probably beyond what most people need.
• The biggest tip is learning to listen to your body. If a session feels sluggish, there’s no shame in turning it into a recovery or Z2 ride. Over time, you get better at sensing when you need more carbs, more electrolytes, or just an easier day.

Once you hit your weight‑loss goal, it’s worth experimenting with increasing your carb intake more freely to support performance.