Sweet Potatoes

A great source of high-energy complex carbohydrates for steady riding fuel, sweet potatoes are also packed with beta carotene, a cancer-fighting antioxidant that may protect your muscles against riding-related damage and boost blood flow for better on-the-bike performance. Researchers found that 15 mg of beta carotene (the amount in a medium sweet potato) each day for 30 days helped runners run about 3% faster and shave 30 seconds off their 5K times. “Foods rich in antioxidants also help protect you against heart disease,” says Ragone.

Delicious Dish

Chop a sweet potato into dice-sized cubes. Saute until tender in olive oil with sliced onions and cinnamon. The touch of fat from the olive oil will help your body better absorb the beta carotene.

Serving: medium potato
Carbo (grams): 28
Protein (grams): 2
Fibre (grams): 3.5
Kilojoules: 490

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