Ukusebenzisa iqiniso lokuthi abaningi benu bazobe bebukele i-Tour de France noma, okungenani, nishiye ithelevishini ivuliwe ngenkathi nithatha isihlwathi; Ukudla kwabagibeli bamabhayisikili ukuze babekezelele isigaba ngasinye kubalulekile futhi ngokuqinisekile uzofa ukuze uzame ezinye zezidlo zabo ezinempilo.
Sivame ukucabanga ukuthi ukubuyisela amandla ngenkathi senza ezemidlalo noma ekugcineni, kuyadingeka ukuthi udle isithasiselo sezemidlalo ngaphandle kokucabangela ukudla kwemvelo. Sikutshela ukudla okulula oku-4 nokulula ongakuthola ngebhayisikili lakho.
ukhova nobhanana
Kunoma yimuphi umsubathi, ubhanana uyibha yamandla yemvelo. Uyobe ukubonile kubadlali bethenisi nabagibeli bamabhayisikili, ukuze uthole amandla ngaphambi komzuliswano olandelayo. Ngaphezu kwalokho, ukupakishwa kwayo kwemvelo kungabola, ngakho-ke sizobe sisiza ukugaywa kabusha nokungangcolisi.
Ubhanana omaphakathi unamakhalori angaba ngu-100 kanye namagremu angu-27 wamacarbohydrates, lokhu kuyinani eliphelele elingasebenza njengophethiloli uma siphuma amahora ambalwa. Lesi sithelo siphinde sibuyisele emzimbeni wakho amaminerali osujulukile, njenge-potassium ne-magnesium, kanye nokuhlinzeka ngamavithamini B6 no-C, ithusi ne-manganese.
Uma ufuna ukudla okulula okugcwele nakakhulu, ungangeza okuncane ibhotela le-nut yemvelo.
Amapayipi
Ama-raisin ayaziwa nangokuthi "amaswidi emvelo" futhi kungenxa yokunambitheka kwawo okumnandi nokufana kwawo namaswidi acutshunguliwe. Yiqiniso, ziyi-100% zemvelo futhi zinempilo, zigcwele ama-antioxidants kanye noshukela onempilo. Idlanzana linikeza cishe amakhalori angu-120 namagremu angu-29 wamacarbohydrate.
Kuye kwafakazelwa ngokwesayensi ukuthi bathuthukisa ukusebenza kwezemidlalo kanye nejeli yamandla, ngakho-ke uma ufuna ukugwema imikhiqizo ecutshunguliwe, amanye amagilebhisi omisiwe azokwenza isiphuzo sakho esiphelele. 
Ukhukhamba
Ingabe ukhetha ukudla okulula okunosawoti? Ukubheja kumakhukhamba kuzokunika impilo. I-flavour yayo enosawoti izokusiza ukuthi ungene esikhundleni sama-electrolyte owalahlekele ekuqeqesheni kwakho. Ngaphezu kwalokho, ocwaningweni olwanyatheliswa ku- Medicine & Science in Sports & Exercise , kuboniswa ukuthi ama-pickle angavimbela futhi amise amajaqamba emisipha ngemizuzwana engama-35 kuphela.
Zithathe ethini elincane noma wenze i-omelette ngazo.
I-Nut Butter Rolls
Uma wenza imizila emide, uzodinga ukudla okulula okuhlinzeka ngenani elihle lama-carbohydrate, amaprotheni namafutha anempilo.
Lawa ma-roll up ayashesha futhi kulula ukuwakha. Okufanele ukwenze nje ukwenza ibhotela lamantongomane okuzenzela (noma ibhotela lamantongomane olithanda kakhulu), lixube nezipuni ezimbalwa zoju bese ulisakaza ngokulinganayo ku-oatmeal pancake kanye nabamhlophe beqanda.