# Salty ride food **URL:** \ **Category:** Training\ **Created:** [April 7, 2026, 11:24am UTC](https://www.trainerroad.com/forum/t/salty-ride-food/113068 "2026-04-07T11:24:33Z")\ **Posts on this page:** 13\ **Page:** 1
**Author:** ![pirnie](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/pirnie/32/1396_2.png) [@pirnie](https://www.trainerroad.com/forum/u/pirnie)\ **Post date:** [April 7, 2026, 11:24am UTC](https://www.trainerroad.com/forum/t/salty-ride-food/113068/1 "2026-04-07T11:24:33Z")
I’m sure this has been discussed a million times, but I can’t seem to find it in search. I’m wondering if my sodium intake is on the low side when working out. I’m fairly happy with my current nutrition products, and have a stock I don’t want to ditch, but they are lowish sodium (~130 mg in a 500ml bottle). Does anyone have any recommendations for good mid ride foods higher in sodium? I’m aware of things like salt stick’s chews but for cost and flavour reasons I tend to favour proper food so I was wondering what the TR hivemind would suggest! ---
**Author:** ![TrekCentury](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/trekcentury/32/123801_2.png) [@TrekCentury](https://www.trainerroad.com/forum/u/TrekCentury)\ **Post date:** [April 7, 2026, 1:02pm UTC](https://www.trainerroad.com/forum/t/salty-ride-food/113068/2 "2026-04-07T13:02:35Z")
> [@pirnie](#): > > I’m wondering if my sodium intake is on the low side when working out If you’re not having issues then your sodium levels are probably good. The body is really good at maintaining them in your blood stream. If you sweat excessively it could be an issue. My go to on the bike are peanut butter pretzels if I want a bit of extra sodium. When it’s real humid , I’m taking in more water and I’m sweating a lot more than normal ---
**Author:** ![Pbase](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/pbase/32/969_2.png) [@Pbase](https://www.trainerroad.com/forum/u/Pbase)\ **Post date:** [April 7, 2026, 1:05pm UTC](https://www.trainerroad.com/forum/t/salty-ride-food/113068/3 "2026-04-07T13:05:36Z")
Im also a big fan of peanut butter pretzels. I sometimes use the cliff blocks with extra sodium too and those are my wife’s favorite. A simple solution would be to just buy some sodium citrate and add that to your bottle. This is what I do with my homemade mix. As an example, this bag is $20 US and would last a lifetime. [Amazon.com: Pure Original Ingredients Sodium Citrate (2 lb) Ingredient, Emulsifier, Preservative : Grocery & Gourmet Food](https://a.co/d/0hyANOwz?tag=trainerroad-20) ---
**Author:** ![splash](https://avatars.discourse-cdn.com/v4/letter/s/ac8455/32.png) [@splash](https://www.trainerroad.com/forum/u/splash)\ **Post date:** [April 7, 2026, 4:31pm UTC](https://www.trainerroad.com/forum/t/salty-ride-food/113068/4 "2026-04-07T16:31:13Z")
If you know you’re low in sodium, adding some to your drink as said above is probably easiest. If you just fancy something salty, crisps/chips are easy to eat. Some people also like little salted potatoes. You can also make little sandwich bites with a savoury filling ---
**Author:** ![Pbase](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/pbase/32/969_2.png) [@Pbase](https://www.trainerroad.com/forum/u/Pbase)\ **Post date:** [April 7, 2026, 4:36pm UTC](https://www.trainerroad.com/forum/t/salty-ride-food/113068/5 "2026-04-07T16:36:52Z")
If you go the crisps/chips route, make sure you test it on a training ride and not during your event/race. I know they’re a popular option, but my stomach doesn’t like the grease if I’m exercising. ---
**Author:** ![wyl03](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/wyl03/32/122969_2.png) [@wyl03](https://www.trainerroad.com/forum/u/wyl03)\ **Post date:** [April 8, 2026, 4:50am UTC](https://www.trainerroad.com/forum/t/salty-ride-food/113068/6 "2026-04-08T04:50:54Z")
some options of salty mid-ride “real” foods that I have tried: Salami sticks Cabanossi Lebanese pickles (bright pink sticks) Spam Chips/crisps Nice way to cleanse the palate after consuming carb mix for most of the day. ---
**Author:** ![Neil\_Partridge](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/neil_partridge/32/96529_2.png) [@Neil\_Partridge](https://www.trainerroad.com/forum/u/Neil_Partridge)\ **Post date:** [April 8, 2026, 7:47pm UTC](https://www.trainerroad.com/forum/t/salty-ride-food/113068/7 "2026-04-08T19:47:59Z")
Biltong! Nice moist fatty spicy biltong. Mmmm mmmm. Careful with how you transport it… is greasy so not ideal for Jersey pocket ---
**Author:** ![Eightball](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/eightball/32/16838_2.png) [@Eightball](https://www.trainerroad.com/forum/u/Eightball)\ **Post date:** [April 8, 2026, 9:51pm UTC](https://www.trainerroad.com/forum/t/salty-ride-food/113068/8 "2026-04-08T21:51:18Z")
Salted new potatoes are a good savory option. [https://www.youtube.com/watch?v=AzztVJI2MNY&list=PL788yMlOftEeqx1K7vq3SxgDFvEGzROFW&index=3](https://www.youtube.com/watch?v=AzztVJI2MNY&list=PL788yMlOftEeqx1K7vq3SxgDFvEGzROFW&index=3) ---
**Author:** ![Trix8806](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/trix8806/32/155132_2.png) [@Trix8806](https://www.trainerroad.com/forum/u/Trix8806)\ **Post date:** [April 9, 2026, 2:24am UTC](https://www.trainerroad.com/forum/t/salty-ride-food/113068/9 "2026-04-09T02:24:48Z")
+1 on the sodium CITRATE (not chloride) option for the drink mix. I do that on really long, hot outdoor rides. Tried sodium chloride once and crapped my shorts on the drive home. Never again. ---
**Author:** ![Pbase](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/pbase/32/969_2.png) [@Pbase](https://www.trainerroad.com/forum/u/Pbase)\ **Post date:** [April 9, 2026, 3:07am UTC](https://www.trainerroad.com/forum/t/salty-ride-food/113068/10 "2026-04-09T03:07:59Z")
![image](https://global.discourse-cdn.com/trainerroad/original/3X/8/1/811c8068bbb3b1401fd6f9099e53cd6330fe9202.gif) ---
**Author:** ![Gwydion](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/gwydion/32/166144_2.png) [@Gwydion](https://www.trainerroad.com/forum/u/Gwydion)\ **Post date:** [April 9, 2026, 1:04pm UTC](https://www.trainerroad.com/forum/t/salty-ride-food/113068/11 "2026-04-09T13:04:25Z")
I packed some Marmite sandwiches on a long ride once and it was heaven to have that as a break from all the sweet drinks and bars. I also experimented with salted pasta+pesto in a blender and then in an ice lolly plastic sleeve thing. Was a bit bizarre, but had the desired effect. ---
**Author:** ![pirnie](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/pirnie/32/1396_2.png) [@pirnie](https://www.trainerroad.com/forum/u/pirnie)\ **Post date:** [April 9, 2026, 2:22pm UTC](https://www.trainerroad.com/forum/t/salty-ride-food/113068/12 "2026-04-09T14:22:51Z")
Thanks for the input all! Unfortunately, I’m in the UK and peanut butter pretzels don’t seem to be a thing over here, Marmite sandwiches are an intriguing idea though. Lots of food for thought (awful pun definitely intended) ---
**Author:** ![Norry1](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/norry1/32/2984_2.png) [@Norry1](https://www.trainerroad.com/forum/u/Norry1)\ **Post date:** [April 9, 2026, 3:38pm UTC](https://www.trainerroad.com/forum/t/salty-ride-food/113068/13 "2026-04-09T15:38:21Z")
Salted (and lightly oiled) baby potatoes