The day before and on the first day of the ride/event, eat full meals ~every 3-4hours consisting of ~60% carbohydrate, 20% protein, 20% fats. The pre-ride meal would be consumed 2-3hrs before the event and consist of ~60-70% carbohydrate, 20% protein (very lean meats such as skinless chicken or turkey), 10-15% fat (most from the proteins - i.e. little or none added). Carbohydrates, for the pre-ride meal only on all days, should be processed (e.g. white pasta, rice, skinless potatoes, very few to no vegetables, etc.) so not to slow digestion and allow comfortable absorption thus leaving the stomach almost empty and energy systems mostly full. Follow the pre-ride meal with a small CHO & protein snack/shake 30mins before each ride (and immediately after for faster recovery).

On all days try to follow the below pre- & post- meal timing instructions and use the pre-workout formula shown:

Training meals and supplement timing instructions:

• Pre-training/event full food meal consumed ~2-3 hours before your major activity

– If your ride is first thing in the morning with no time for full meal, use pre-workout formula only but eat a full meal right before bedtime the night before

• Pre-workout shake/bar: consume 10-40 min before activity

• Post- workout shake/bar (same formula as the pre): immediately after workout

• Post-training/event full food meal consumed ~1-2HRS post training

dotFIT Pre/Post Meal Replacement & Workout Formula

• Take 2 scoops 10-40 minutes before workout or use favorite dotFIT® bar for convenience

• Take 2 scoops (or dotFIT bar) immediately post workout

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