Century Or Other Long Ride

Long rides call for the slow-release energy offered by protein and whole grains. Try an egg wrap with sweet potato, spinach, and salsa. Doing a multi-day ride? Include water-dense fruits for hydration, and anti-inflammatory foods such as walnuts and berries, which help repair muscle tissue and alleviate soreness.

35 per cent protein
45 per cent unrefined carbohydrates
10 per cent vegetables
10 per cent fats

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