Linguini

Carbohydrates pack glucose into your muscle stores, giving you energy for long-distance rides. You need about 600 grams of carbs a day (3 to 5 grams per pound of body weight) when you’re riding regularly. Two cups of cooked, dried pasta puts 80 grams on your plate. Prevention magazine food editor Regina Ragone recommends mixing in a can of clams. “A lot of athletes are low in iron and zinc, and clams are loaded with iron and are a good source of zinc.”

A serving contains an astonishing 24 milligrams of blood-building iron (the Daily Value is 10 mg for men and 15 mg for women) and more than 2 mg of immunity-boosting zinc (DV, 15 mg).

Serving: 2 cups
Carbo (grams): 80
Protein (grams): 14
Fibre (grams): 5
Kilojoules: 1652

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