Berries

These yummy fruits “are more important for good health than we ever imagined,” says cyclist and food editor Regina Ragone, R.D. They’re packed with important antioxidants that seem to reverse some age-related decline such as loss of balance and coordination. They also neutralise free radicals-cell-crippling molecules that occur when your body converts oxygen to energy-before they can do their damage. That’s especially important for cyclists, who convert a whole lot of oxygen to energy on every ride.

Make A Berry Smoothie

Mix 1 cup low-fat 2% milk, half-cup frozen blueberries, 1 cup frozen blackberries, 1 cup frozen strawberries, 1 teaspoon sugar and a dash of vanilla in a blender. Mix until smooth. By eating your berries in a smoothie, you add 300 milligrams of bone-building calcium and 8 grams of muscle-building protein to your diet.
Serving: 1 cup mixed
Carbo (grams): 17
Protein (grams): 1
Fibre (grams): 5
Kilojoules: 290

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