While we’ve got you

Our expert answers a few quickies

Should I be eating or avoiding protein snacks during a ride? Protein reduces the signs of fatigue but can be hard to consume and slow to digest. Whey protein moves quickly out of the stomach and can be added to sports drinks so is a good choice.

If I stop for lunch on a big ride, how long should I wait after the meal before riding? Typically 45 minutes to two hours but it depends on the size/ composition of the meal, and the person.

Is it better to eat lots of small meals each day rather than the standard three?

I prefer athletes to stick to a schedule (food timings and choices) that integrates them with friends and family (three meals), then snack around these with yogurt, smoothies and shakes, fruit – whole food choices as much as possible.