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If you’re short on time, Wells suggests grabbing a banana, a jar of almond butter and some raisins. “The banana and raisins offer you essential carbohydrates to last through the long cycling, while the potassium in each will keep cramps at bay,” he says. “Lastly, the almond butter provides some important fat for energy, as well as protein for muscle recovery,” Wells adds. Felicia Walker, certified spin instructor at the New York Health and Racquet Club, swears by her pre-workout Breakfast Pancake (recipe below), which contains an egg, oats, cinnamon and vanilla to give you sustained energy that will sit well in your stomach during a high-intensity workout .
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