Pre-ride foods that can help you top up your glycogen stores and start your ride with a full tank of glycogen:

• Porridge: It is an ideal breakfast for the ride day and can be consumed with additional ingredients like banana, jam or dried fruit.
• Peanut Butter: It is a good source of protein and can be combined with carbs like bread or banana to make perfect fuel for your ride.
• Chia Seeds: It helps provide an energy boost that can be added to any sports drink.
• Pasta: It helps in slow release of energy and provides your body enough time to digest it converting carbs into energy. It should be consumed during the final days leading to the big ride in order to store maximum glycogen.
• Bananas: It is a mid-GI snack and a great option to eat one hour or half an hour before a ride. The ripeness of a banana should be taken into account as a ripe banana is digested faster in comparison to a green one.

Hydration is the key to keep yourself well hydrated throughout your training sessions and during your race.

Carbohydrates should be consumed in 30-60 minutes post a ride as this generates the glucose needed for the body to start the glycogen replenishment process. Protein is vital for the repair and growth of our muscle tissue. So both carbohydrates and protein are required for a better recovery strategy.

Post-ride foods that will help you to recover well:

• Egg & Toast: Eggs help to provide sufficient protein while the toast is a good source of carbs. It makes for a great snack option.
• Peanut Butter: It is a good post-ride snack option and can be eaten with a whole wheat toast. Peanut butter on toast is a great combination of protein and carbs and makes for a great option.
• Nuts & Dry Fruits: They are easy to digest and provide an instant boost of energy along with helping replenish glycogen levels.
• White Rice: It is preferred over brown rice as it helps to provide glycogen at a faster rate than complex carbs. It is a simple carb with a high GI which helps to restore glycogen at a faster rate.
• Recovery Drinks: It is the best and convenient option to replenish glycogen stores. They provide great carbohydrates for immediate glycogen replacement.
• Chicken: It provides lean protein that assists in the recovery, also contains anti-inflammatory omega-3 fatty acids.