Planning your nutrition while riding your bike almost like a pro is not something easy. A nutritional strategy must be established when you are embarking on a training program and even more serious when you want to achieve losing weight goals.

Remember:

• Fruits and vegetables are rich in carbs but often lower in calories and also digest more slowly. You’re less likely to plow through so many berries and carrots that you end up with more fuel than you need. Plant foods are loaded with vitamins, minerals and immunity-boosting phytonutrients that make you healthier and stronger, so you can ride better and burn more calories.
• If you train in the morning the breakfast should be light and high in carbohydrate with a dose of protein. Cereals and porridge with greek yogurt and nuts, toast and eggs are two good examples. Water or your preferred sports drink should be drunk as much as half a liter before riding. Also, have a cuppa or a coffee as the caffeine will help wake you and has been proven to enhance performance.
• If you train later in the day and you’ve had a meal within three hours of the start of your training session you don’t need to eat any more. If it’s been longer than three hours or you are about to embark on an intense session such as intervals, have a simple carbohydrate snack (ie. banana) within one hour of the start.

Here are just a few recipes for some tasty and healthy snacks that can complement your exercise.