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Eat breakfast. Eat while biking. Eat right after biking. Stay hydrated.

Article:
While there is some disagreement about whether you should eat breakfast before or after biking, eating breakfast nevertheless plays an important role in weightloss.  Many people associate breakfast with cereal and bacon. However, if you want to lose weight, all of your meals should consist of lots of fruits and vegetables. Fresh fruits and veggies are best, but frozen versions are often excellent. Use caution when buying canned fruits and veggies, which can contain added sodium and sugar.  For protein, choose lean meats, fish, beans, eggs, and nuts. This might seem odd, but eating while on a longer ride can actually help keep you going on longer rides and can help you avoid overeating after rides.  Bars, bananas, and gels are good choices for eating while riding.  Plan on eating 200-250 calories per hour. The 30 to 60 minutes after your biking session constitute your body’s “recovery time.” Your body needs nutrients to help repair itself.  Carbohydrates alone help restore glycogen levels. But eating a combination of carbohydrates and protein together means you don’t have to eat as many carbs, which can be difficult after a grueling workout.  Eating protein also helps to rebuild the muscles that have broken down during your ride.  Prep your recovery food before you ride in case you’re too tired to put something together when you finish. Make sure you drink plenty of water before, during, and after biking. Soon after finishing your biking session, refill your water bottle and drink the entire thing. Beware energy drinks, which contain caffeine and other stimulants and can lead to dehydration.