Moderately-Paced Ride

On days when your slow-to-moderate rides are sandwiched around an eight-hour desk session, avoid fast-burning fuel. Instead, reach for protein, healthy fats, and high-fibre veggies, fruits, and grains, which will keep hunger at bay until lunchtime. Try scrambled eggs with vegetables, mixed berries, and a slice of high-fibre toast with peanut butter.

35 per cent protein
20 per cent complex carbohydrates/grains
40 per cent fruits and vegetables
5 per cent fats

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