After riding for a long day, it becomes important to replenish your glycogen stores if you have to ride on the next day. Carbohydrates should be consumed in 30-60 minutes post a ride as this generates the glucose that is 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. This article is about foods that should be eaten before a ride to help you top with the glycogen stores and start your ride with a full tank of glycogen:

• Pasta: It helps in slow release of energy and provides your body enough time to digest it and convert the carbs into energy. It should be consumed during the final days leading to the big ride to store maximum glycogen.
• Bread: It is a high-carb low-GI food which makes great pre-ride food.
• Porridge: It is an ideal breakfast for the ride day and can be consumed with additional ingredients like banana, jam or dried fruit.
• Granola: It is a great source of carbs, and as a whole grain it helps in providing a slow release of energy which is good for long rides.
• Energy Bar: It can be eaten as a snack on your way to ride as it helps to top up your glycogen levels. It comes in different varieties with a good blend of protein and carbs.
• Bagel: It provides a good source of carbs, and you can choose a multigrain or a whole wheat bagel, which helps you provide a slow release of energy.
• 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.
• 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 to provide an energy boost and can be added to a sports drink to provide an extra boost of energy.

Steadfast Nutrition Snergy and Carborance are also great supplements to add to your nutrition plans to boost energy and performance. Try to add these foods into your nutrition plan as a pre workout option and start your ride with the right energy to boost your performance and reduce fatigue. Always remember hydration is the key so keep yourself well hydrated throughout your training sessions and during your race.