Cyclists should aim to eat a mixture of carbohydrates and protein for breakfast to help prepare muscles for aerobic activity and provide energy needed to enhance subsequent physical performance [1
]. Carbohydrates are the preferred fuel of muscles during moderate-high intensity activities such as cycling.
Examples of breakfast options include scrambled eggs or an omelet with toast and fruit, a protein smoothie with nut butter and banana, or oatmeal with milk, berries, and seeds. Water and electrolytes should also accompany breakfast to ensure adequate hydration. Ideally, cyclists should consume 45-100 g of carbohydrates at breakfast, staying towards the lower end 30 minutes prior to exercise, and eating towards the higher end hours before exercise [3