When I need to drop some weight in a hurry, I ride early in the day on an empty stomach too. Sometimes I'll make 1/2 a protein shake.
I'm like everyone else, when I get back I hit the oatmeal. Old-fashioned is better than instant. I add a few raisins and a little brown sugar etc.
After the ride your body needs protein too. I also try to eat some scrambled egg whites (between 3-5). I leave one yolk for coloring.
Glass of OJ and a vitamin pill.
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