They also contain a range of other minerals, including potassium, iron, magnesium and manganese, which are involved with muscle function and blood circulation.

The beans are not only a source of carbohydrate but are particularly high in calcium. This will provide a range of carbohydrates to top up your glycogen stores.ДЄlternatively, British riders might opt for good old baked beans on toast. If you can stop at a cafГ© for a mid-morning snack, a good choice would be vegetable soup with lentils, peas or beans, and a slice of wholegrain bread with a little butter. chug a lot of water before or during your ride if water is ingested too quickly. You should plan a meal that contains low-GI, slow-release carbohydrates that not only give you enough energy for an epic day in the saddle but release it when you need it most. If youre not thinking about nutrition and hydration for your indoor. Do: Review Your Strategy Pull up the course map and go over your goals for the race. Stick to foods that youвЂ™ve eatВen throughВout your trainВing to keep your digesВtive sysВtem happy. Fuelling before a long ride starts with the foods you eat night before. DonвЂ™t: Eat SomeВthing New The day before the race is not the time to get experВiВmenВtal with your diet.

Real, unprocessed muesli takes a lot of chewing, so give yourself time to eat it properly if youвЂ™re opting for muesli! If you donвЂ™t like muesli, try cornп¬‚akes and add some raisins, chopped dates, п¬‚aked almonds, Brazil nuts, pumpkin and sunп¬‚ower seeds. An epic, long bike ride and nutrition go hand-in-hand. Again, choose the real thing rather than one of the over-processed versions, which are mainly sugar. 60 to 90 minutes before the start of you ride, according to your bodyweight. Life is too short to force yourself to eat something that you donвЂ™t enjoy.ДЄ good alternative to porridge is unsweetened muesli. If you empty your carbohydrate reserves in one days riding, its almost. You'll want to drink at least 8 to 12 ounces of. Make sure to start your carb-loading several days before a long ride or a race. Examples include porridge, cereal, muesli, toast, honey, jam, bananas, fruit juice etc. If you donвЂ™t like porridge, donвЂ™t eat it. Loading up with slow-burn carbohydrates and fluids will provide a complete fueling for your daily cycling. During the ride you want high GI, rapidly delivered carbs also. If, however, you find yourself feeling hungry again soon after your porridge breakfast, try eating it with a little single cream. The ideal time to eat slow-release, low to moderate GI foods is two to three hours before a ride, says Ranchordas. For some people, porridge вЂњstays with youвЂќ for several hours, giving a feeling of fullness.

Life is too short to force yourself to eat something that you donвЂ™t enjoy.Дates also contain niacin (vitamin B3), which is involved (with the other B vitamins) in the process of energy release in your muscles.

What to eat before mtb ride