As a dietitian and a cyclist... DONT'S Avoid fibre for breakfast - Yes! high carb low fat options with small amounts of protein; if you can choose a lower GI option that will be ideal - Pronutro is a good option Avoid too much coffee for breakfast - makes you pee-pee. slightly dehydrates you - and makes you run to the loo for other reasons as well! DO'S Futurelife.... Pronutro is a good option - good protein / carb ratio and low GI..... Real food on the ride, e.g. bananas, peanut butter sandwich (without crust), baby potatoes. Lots of good options mentioned in the previous posts - dates are great (sugar and magnesium); banana's also good (you need the instant energy on the bike); marmite sandwiches on lower fibre bread; hot cross buns; Woollies Low GI bars...or Cranberry and Almond bar Drink - 32gi and water. You need instant energy on the ride - and at least 50 g carbs every hour that’s immediately available for your muscles to use - a combination of maltodextrin / glucose polymer + sucrose + fructose is good. This is what the research says. And its been tried and tested by lots of cyclists... water and rehydrate - water without electrolytes is dangerous! can lead to over hydration! Eat a good meal the night before to fill up those fuel reserves. For sure - but not so heavy that you cant stomach breakfast And then dont forget Recovery - you need a protein source that is easy to digest and absorbs instantly - your gut doesnt work optimally after a long, hard ride. PeptoPro is great - mix with a carb drink (1g per kg body weight) - or use PeptoSport. (sorry - no way I can’t use brand name here! It’s like marmite - one of a kind) Then have your chocolate milk!
