High-Intensity Race Or Ride

Your body will be left with little energy for digestion. “Top off your glycogen stores with extra carbs the night before,” says Marrs. Two hours pre-ride, eat a low-fibre breakfast with a small amount of protein plus fast-release fuels, which clear your system quickly. ­Try a piece of toast and a smoothie made with berries, banana, and plain yoghurt.

15 per cent protein
75 per cent carbohydrates, including fruit
10 per cent fats

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