Clarence Bass' articles are based on about forty years of careful experimentation, recording and analysis and I have a very high regard for the integrity of his work. Even though he has focused on a sample of one (himself), his careful recording and analysis over years have made his work a world standard. I'm ten years younger than Clarence and I follow his practice in the article linked to the first post in this thread. Three mornings a week I cycle five miles, row vigorously along a lake in an eight for 70 - 90 minutes, cycle four miles to work through fast city traffic and then do a day's work with gym at lunchtime or in the evening. I have found that starting off with nothing in my stomach renders me exhausted (and inclined to binge) for the morning. So I have 750ml of low-fat (1.5%) soy drink with decaf instant coffee about half an hour before leaving home, a snack of 150 - 300 calories (a recovery bar) after rowing and half a Myoplex shake or similar at about 8:30am, when I get to work. I'll have a low GI / high protein bar at about 10:30am, then gym or lunch. Works for me. Keith Thomas