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The Ultimate Vegan Biking Guide

Fuel your rides with plant-based snacks, recovery tips, and vegan-friendly gear. This guide is for bikers who live and ride a vegan lifestyle.

Sep 30, 2025

by Megan McFadden

Biking Through a Vegan Lens

Biking is more than just a way to get from point A to point B. It's freedom, adventure, and movement rolled into one. Whether you're cruising through your neighborhood, commuting to work, or tackling a long-distance ride, the experience is as rewarding as it is challenging.

For vegans, though, biking can bring up a few extra questions: What plant-based snacks keep me fueled on the go? How do I recover without dairy protein shakes? Where can I find vegan-friendly gear?

This guide pulls it all together so you can ride prepared, energized, and fully aligned with your values—on the road, the trail, or anywhere your bike takes you.

Confessions from a Vegan Biking Amateur

I'm not going to pretend that I'm a huge expert on biking. I still have a lot to learn and a lot more mileage to put on my bike. One problem I've encountered over the years is that I struggle to find people to bike with.

I'm not scared of the stranger danger side of it like my parents want me to be. Instead, I know of way too many people who have gotten hurt, and I don't feel safe going alone in case I get injured.

My sister-in-law's father got into a biking accident a couple of months ago and broke some bones. My mom's coworker went out biking on the trail with his college-aged daughter, and a distracted driver almost killed her. Her head went under the car and came into contact with the front tire; she was on the bike trail at the time of the incident. Those are just two of the many incidents I am aware of involving bike-related injuries.

My home state of Iowa is well-known for its annual RAGBRAI, the Register's Annual Great Bicycle Ride Across Iowa, which takes place every year at the end of July. Someday, I would like to participate in and complete this entire seven-day bike ride, but that's not going to happen anytime soon. I am unable to use my PTO, except for my annual family vacation, at my current workplace. It is too close to the time of my actual vacation, and I cannot be away for two weeks over the course of a month.

Another problem is that the local biking group is way too fast for me, and the recreational biking rides usually involve barhopping or family rides, which do not appeal to me. Hopefully, I can find someone to bike with in the near future. Until then, I hope I don't lose my technique in the meantime.

Fueling Your Ride the Vegan Way

Pre-Ride Nutrition

Think of food as the fuel that powers every pedal stroke. Before heading out, you'll want a meal rich in complex carbohydrates to provide lasting energy, along with a little protein to help sustain you.

Baked oatmeal

A classic that combines slow-digesting oats with natural sugars and healthy fats.

Avocado toast

Packed with fiber and potassium to keep muscles firing smoothly.

Banana smoothie

Quick to digest, hydrating, and naturally energizing.

The goal here is to avoid heavy, greasy foods that can slow you down and instead choose light, energizing meals that provide steady fuel.

Snacks on the Go

On longer rides, your body burns through energy quickly, so replenishing with portable snacks is key. Look for foods that are easy to eat mid-ride, won't melt or crumble, and give a fast energy boost.

Vegan energy bars

Choose dairy-free brands with simple ingredients.

Dates, figs, or dried mango

Naturally sweet, full of quick carbs, and easy to stash in a pocket.

Roasted chickpeas

Crunchy, salty, and a good source of protein on the move.

Half of a PB&J sandwich

The timeless classic of peanut butter and jelly; slice them small for easier handling while biking.

Mixing sweet and savory snacks helps prevent palate fatigue, so you'll actually feel like eating when your body needs it.

Post-Ride Recovery

The first 30-60 minutes after a ride are crucial for recovery. Your muscles are primed to absorb nutrients, making it the perfect window to refuel with protein and carbs. Try these options.

Green protein smoothie

Easy to digest and great for replenishing glycogen stores.

Lentil soup with bread

Comforting, nourishing, and full of protein and fiber.

Tofu stir-fry

A hearty meal that helps rebuild muscles while restoring your energy.

With the right pre-ride fuel, on-the-go snacks, and post-ride recovery meals, you'll have the energy to ride longer, recover faster, and stay fully aligned with your vegan values.

Hydration Matters

Hydration is just as important as food when it comes to fueling your ride. Even mild dehydration can sap your energy, slow your recovery, and make long rides feel harder than they need to be. Always carry a reusable water bottle and sip regularly, rather than waiting until you feel thirsty.

On hot days or during longer rides, plain water isn't always enough. You'll also need to replace electrolytes lost through sweat. Choose a vegan electrolyte mix (many mainstream brands contain animal-derived ingredients like gelatin or dairy), or opt for a natural alternative such as coconut water, which provides potassium and hydration in one.

A good rule of thumb:

Short rides (under 1 hour): Water alone usually does the trick.
Longer rides (1-3 hours): Alternate between water and an electrolyte drink.
Endurance rides (3+ hours): Plan a hydration strategy that includes both fluids and snacks to keep your body well-hydrated and balanced.

Staying hydrated keeps your muscles working smoothly, your mind sharp, and your post-ride recovery much easier—making every mile feel stronger and more enjoyable.

Vegan-Friendly Gear

Riding vegan isn't just about food—it can extend to the gear you choose as well. Luckily, cyclists today have more animal-free options than ever, so you don't have to sacrifice comfort, durability, or performance.

Cycling Shoes and Clothing

Many mainstream and specialty brands now offer synthetic, non-leather cycling shoes that perform just as well as traditional leather versions. Look for breathable fabrics, recycled materials, or plant-based innovations.

When it comes to jerseys, shorts, and outerwear, most are already made from synthetics, but it’s worth checking that dyes, glues, or trims are animal-free.

Saddles

Traditional saddles often use leather, but there are plenty of leather-free alternatives made from microfiber, synthetic leather, or recycled materials. These saddles are not only durable and weather-resistant but also tend to require less maintenance than leather.

Gloves and Accessories

From padded gloves to handlebar tape, always check labels for materials. Many options use synthetic or plant-based fabrics instead of leather or wool. You can also find cruelty-free helmets, backpacks, panniers (bike bags), and even caps made with recycled synthetics, hemp, or organic cotton.

Why It Matters

Choosing vegan-friendly gear supports innovation in sustainable materials and sends a message to manufacturers that cyclists want animal-free options. Plus, many of these alternatives are more weather-resistant, lightweight, and eco-conscious, making them a win-win for you and the planet.

Vegan-Friendly Biking Destinations

If you love the idea of combining travel, cycling, and vegan food, the world is full of places where you’ll feel right at home. Some cities are year-round havens for cyclists and vegans alike.

Portland, Oregon, USA: Bike lanes everywhere, plus a thriving vegan food cart and café scene.

Barcelona, Spain: Scenic coastal rides, urban bike paths, and plenty of vegan tapas.

Cedar Falls, Iowa, USA: A small-city gem with surprising cycling routes, including the American Discovery Trail and Great American Rail-Trail, and growing vegan options.

Tokyo, Japan: A modern city with well-connected bike lanes and a rapidly expanding plant-based restaurant scene.

Melbourne, Australia: Known for its café culture, scenic cycling trails, and a wide variety of vegan dining spots.

Taipei, Taiwan: Bike-friendly riverside paths, a convenient bike-share system, and abundant vegan street food.

Montréal, Canada: Gorgeous bike routes paired with a thriving vegan scene, from bagels to fine dining.

Cycling and bike paths

Enjoy Montréal’s vast network of bike paths in both summer and winter.

Ville de MontréalVille de Montréal

Paris, France: Expanding bike infrastructure plus a rising wave of vegan bakeries and restaurants.

Austin, Texas, USA: A city that loves cycling almost as much as vegan tacos, BBQ, and food trucks.

Auckland, New Zealand: Scenic coastal rides, lush green parks, and a growing vegan-friendly dining culture.

Cycle paths bike ride maps

Auckland has a number of off-road cycle and walkways that are perfect for a recreational ride or walk or for a more scenic commute.

Auckland TransportAuckland Transport

But if you want to time your travels with the seasons, here are even more ways to combine biking adventures with vegan discoveries.

Spring

Kyoto, Japan: Cycle under cherry blossoms, then enjoy vegan ramen or temple-style shojin ryori.

Seville, Spain: Famous for its flat city cycling lanes and lively vegan tapas spots.

Washington, DC, USA: Cherry blossom bike rides with an expanding vegan food scene.

Summer

Amsterdam, Netherlands: The world’s cycling capital, with vegan cafés on nearly every corner.

Vancouver, Canada: Mountain, city, and waterfront rides paired with a flourishing vegan dining scene.

Copenhagen, Denmark: Beautiful canals, long summer days, and a thriving vegan-friendly culture.

Fall

Berlin, Germany: Ride leafy parks and boulevards, then dive into vegan street food and bakeries.

Vermont, USA: Stunning fall foliage with cozy vegan cafés in small towns.

Ljubljana, Slovenia: A compact, bike-friendly capital with farm-fresh vegan eats.

Winter

Chiang Mai, Thailand: Warm weather, scenic rides, and endless vegan-friendly and affordable Thai dishes.

Los Angeles, California, USA: Sunny bike paths from beach to city, paired with a huge vegan food scene.

The best of Los Angeles, California by bike

Los Angeles, the city of angels, is not just famous for its Hollywood glitz and glam but also for its vibrant cycling culture. With a mix of scenic gravel, convenient bike paths, trails, and roads, cycling in and around Los Angeles offers riders a unique blend of inspiration and exploration. Road cyclists can take to the iconic Pacific Coast Highway, where they can enjoy breathtaking views of the Pacific Ocean, or pedal through the city’s bustling streets, taking in the sights of renowned landmarks like the Hollywood Walk of Fame and the Getty Center. For those who crave off-road adventures, the city’s surrounding areas offer numerous gravel cycling opportunities. The Santa Monica Mountains, with its vast network of unpaved trails, is a popular choice among gravel cyclists. Here, riders can experience challenging climbs, fast descents, and stunning panoramic views. So whether you’re an avid road cyclist or a budding gravel rider, Los Angeles has something to offer everyone. Come explore the city’s diverse landscapes on two wheels and discover a new side of LA.

Ride with GPS

Canary Islands, Spain: Mild climate year-round, perfect for cycling with vegan-friendly resorts and restaurants.

Community and Inspiration

You’re never riding alone in the vegan cycling world. Plenty of cyclists—from casual weekend riders to ultra-distance racers—prove every day that a plant-based diet provides more than enough fuel for endurance, strength, and recovery. Their stories are inspiring reminders that you don’t need animal products to achieve your goals, whether it’s a short city ride or a multi-day bikepacking adventure.

Connecting with the vegan cycling community can make your rides even more rewarding. Apps like HappyCow help you locate vegan-friendly cafés, restaurants, and grocery stores along your route, while cycling-specific forums and social media groups allow you to swap tips, share favorite routes, and discover local vegan-friendly events.

If you would like to take it further, consider the following ideas.

Joining vegan cycling clubs

Many cities have plant-based cycling groups that organize group rides, races, or bikepacking trips.

Following vegan athletes online

From Instagram to YouTube, many vegan cyclists share training routines, meal prep ideas, and travel adventures.

Attending vegan bike events

Some regions host vegan-friendly cycling festivals, rides, tours, or charity events that combine fitness, food, and community.

Being part of this community doesn’t just help you plan better rides. It keeps you motivated, inspired, and connected with like-minded people who share your love of cycling, adventure, and plant-based living.

The Final Brake

Vegan cycling isn’t just about fueling your body. It’s a way to move through the world intentionally, sustainably, and joyfully. Every ride is an opportunity to explore new landscapes, connect with communities, and discover vibrant plant-based cuisines along the way. From scenic city streets to remote mountain trails, cycling unlocks adventures that nourish both body and soul.

Choosing a vegan lifestyle while biking is also a statement. It’s a commitment to compassion, sustainability, and mindful living. It proves that you can push your limits, enjoy incredible experiences, and travel the world without compromising your values.

So, the next time you get ready to bike, remember to include more than just energy bars and water. Bring curiosity, a sense of adventure, and an openness to new experiences. Your wheels can take you anywhere, and every ride is a chance to create unforgettable memories while living your values.

Ride far, ride kind, and ride vegan. Your next veganventure is waiting.

The Ultimate Vegan Biking Guide

Biking Through a Vegan Lens

Confessions from a Vegan Biking Amateur