Cycling to work can be a great joy and a bit of a chore at times.
What you have for breakfast can have a real impact on how you feel for the rest of the morning. The journey is the same but the difference between starting your day with a nutritious breakfast packed with slow and fast burn energy and a sugary or highly processed breakfast is whether you're still going strong at midday or running out of steam.
So what's important?
Energy
Carbohydrates are your bodies easiest source of energy. And as we all know you've got complex and simple carbs. Simple carbs (like sugars) are the fastest form of food your body can turn into energy.
Complex carbs like you get from oats still breakdown quickly but contain fibre and often a multitude of other vitamins and minerals which give you longer lasting energy and keep you fuller for longer.
Protein and Fats
Fat and protein both take longer to break down than carbs do, so a breakfast built mainly around them isn't doing much for you on the way out. A big protein-led meal earns its place after a ride rather than before one.
Fats and Proteins both breakdown slowly, which keeps you fuller for longer and gives you energy through the morning all the way to lunch time and perhaps longer.
They also provide your body with key nutrients it needs to function and repair.
Timing your fuel
A couple of hours before you leave. A proper breakfast has time to digest, which means the energy from it is unlocked and ready by the time you're actually on the bike.
Thirty to sixty minutes before. Same food, smaller portion. Your stomach is still working on it while you're pedaling, and a full meal sitting there means your body is doing two jobs at once. Keep it light and it manages both perfectly happily.
Neither is better than the other. It's just about personal preference.
Why the water is so important
Often you'll wake up dehydrated and over the cycle you'll likely become more dehydrated. So make sure you get a glass of water before you go.
So, what's the easiest way to make your day as productive as possible?
A healthy nutritious breakfast (see here), a glass of water and a well timed breakfast. We've made the first part pretty easy for you. Here's a few flavours worth a look.
Happy Cycle to Work Day. Enjoy the ride.
