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Micronutrients requirement after exercise or biking

If you are doing long duration exercise sessions then it's important to be getting calories DURING the session. I recommend food or drinks with lots of calories, but minimal 'high fructose corn syrup', and minimal fat. Choose the product by its nutritional value and your willingness to consume it. If choice is based more on your enjoyment of the product, then its nutritional value might suffer. I like Gatorade in my water bottle.

For vitamins and minerals, I use basic over-the-counter pills, and eat a lot of fresh salad.

Also, nutritional concerns need to involve consideration about your goals = weight loss, endurance, muscle increase, etc.
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