One serving of Cream of Rice, one serving of whey vanilla protein powder (16 grams of protein) and two TBSP of maple syrup. I used to eat cold oats before a ride and never felt great. After switching to rice, I never have discomfort. This recipe works for recovery rides, tempo rides and intervals - anything under 40 miles. I jump to two servings of Cream of Rice for 50+ miles. I will admit it’s hard to eat that much (two services of rice), but I choke it down. 100% worth it when I feel great at the end of a hard group ride.