Long-Distance Mountain-Bike Race

What to eat before your bike race

Cereal

All-Bran cereal     Photo: Andy Melton/Flickr

On the Menu: One cup whole-grain cereal with 1/2 cup skim milk and one banana, 16 ounces of coffee with 4 ounces skim milk, and one whole-grain bagel with 1 tablespoon apple butter three hours before the start.

In the Tank: 640 calories, 23 grams protein, 3 grams fat, 130 grams carbohydrates, 11 grams fiber.

Here's Why: An intense three-hour effort calls for a meal high in carbs and rich in protein and fat. Because mountain biking is less repetitive than other sports, racers can usually tolerate a greater variety of solids.

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