How to properly fuel your ride:
It is essential to drink at least eight ounces of water and to consume
easy-to-digest calories before every training session. Ideal foods to
consume before a workout include fruits, which have high water content
and are easy to assimilate and complex carbohydrates like oatmeal,
brown rice and soymilk.
Hydration is a crucial factor in your ability to sweat and maintain a
stable body temperature, pump blood to your working muscles, metabolize
stored fat and rid your body of toxins that accumulate during exercise.
You should drink 24 to 32 ounces every hour that you exercise.
If you don’t consume nutritious calories within an hour after training,
you miss the window of opportunity for muscle recovery. While many
exercisers consume a high-sugar beverage or snack after training, other
nutrient requirements are often neglected, particularly protein.
Excellent sources of protein include dairy products like eggs and
nonfat milk, fish and tofu. Don’t forget to rehydrate with at
least another eight ounces of water.