We’re all guilty of eating the same things over and over again, no matter how often we try to switch it up. As a cyclist, this habit can work both for and against us.

While you’re in the saddle, you want to eat foods that you know will give you long-lasting energy without putting too much stress on your gut. That’s why it’s tempting to stick with the same gummies, gels, and bars you’re used to consuming.

However, doing this can hinder your performance, especially if you aren’t consuming the right nutrients or getting all you need. Plus, when you’re off the bike, you want a mix of nutrients from various foods to get all the vitamins and minerals required for healthy living.

Carbs fuel your workouts, keep your body awake and your brain thinking clearly.

Because carbs fuel your workouts and keep your body awake and your brain thinking clearly, we gathered a list of good carbs to eat, whether you’re riding for hours or just interested in overhauling your fridge and pantry with healthier whole food options. Let these best carbs for energy improve your rides and your day.

Sweet Potatoes: Sweet potato fry fans, you’re in luck! These orange root vegetables are chock-full of nutrients. A medium-sized cooked potato has about 103 calories, 24 grams of carbs, four grams of fibre, and a significant amount of vitamin A, vitamin C, and manganese.

Quinoa: Vegetarians and vegans love quinoa because it is a complete protein, meaning it contains all nine essential amino acids. Another bonus: one cup of quinoa contains about five grams of fibre (for comparison, brown rice has about 3.5 grams of fiber), so it will keep you full and energised for even longer.

Oranges: There are few things more refreshing than juicy orange slices. While oranges are usually touted for their high levels of vitamin C, the energising fruit is also a good source of fibre, folate, and vitamin B.

Chickpeas: These starchy legumes perform double-duty as both a complex carb and a protein, offering 45 grams of carbs, 12 grams of fibre, and 14 grams of protein per one cup of drained beans. They are also a great source of minerals like manganese, folate, zinc, and iron.

Oats: There’s a reason oats often rank at the top of the list for pre-ride breakfasts: it’s filling, but easy on the stomach at the same time. That’s because it offers the perfect amount of fibre—4 grams per half cup—to keep you more satisfied than cold cereal does without sending you peeling off for a pit stop.

Grapefruit: These tart citrus fruits are made up of 91 percent water, which makes them great for rehydrating. Like oranges, they also pack in vitamin C, fibre, and potassium.

Black beans: Starchy black beans are a great source of protein, fibre, potassium, and iron. Cook these with a pinch of salt and wrap them up with roasted veggies, cheese, and protein burrito for a satisfying recovery meal.

Whole wheat bread: Whole wheat bread is a better carb choice than white bread because it contains more fibre and (not to mention essential nutrients like iron), which means it will take longer to digest, giving you sustained energy. Just be sure to select 100 percent wheat bread, as breads listed as “made with whole grains” sometimes only have a meager amount of the good stuff.

Whole wheat pasta: When you think “carb load,” chances are a plate of pasta comes to mind. While white noodles drowning in marinara can be simply a sugar bomb, whole wheat pasta provides protein, fibre, iron, and minerals to keep your body full and running smoothly. There are great gluten-free varieties of pasta, too.

Green peas: These starchy seeds are often covered up in pies or soups, but that doesn’t mean they should be overlooked. While they aren’t crazy high in carbs—they only have about 21 grams of carbs per cup—they have 8 grams of protein and 7 grams of fibre to keep you satisfied. For a well-rounded meal, add peas to a stir-fry of rice and chicken.

Lentils: This staple dish in Middle Eastern and Indian cultures is cooked similarly to grains, but it is actually a legume. One cup of cooked lentils provides you with 18 grams of protein, 15 grams of fibre, 40 grams of carbs, as well as nutrients like folate, manganese, iron, and phosphorous.

Barley: Barley is a little more chewy and less sweet than other grain varieties, which makes it great for adding earthy flavour and texture to stews and risottos. One cup of cooked barley has about 45 grams of carbs, four grams of protein, and six grams of fibre.

Chocolate milk: Since we started playing sports, we’ve been hearing about how chocolate milk is the ideal recovery drink. While we have our holdbacks—mainly, that the drink contains a lot of added sugar—chocolate milk does offer protein, vitamin D, and calcium, along with the sweet stuff. So go ahead and pour up.

Bananas: Think “potassium,” and bananas probably come to mind. Along with potassium (one banana offers 12 percent of your daily value of the mineral), the fruit contains energy-boosting carbs (27 grams) and 3 grams of fibre—enough to keep you full without causing stomach issues.

Apples: The old saying, “an apple a day keeps the doctor away,” may have some merit: a medium-sized fruit contains 19 grams of natural sugar, 4.4 grams of fibre, and is high in polyphenols, which are powerful antioxidants. Dip the slices in some peanut butter for a carb-protein power snack.

Brown rice: Of the grains on this list, brown rice has one of the highest amounts of carbs and lowest amounts of protein and fibre—but that’s not always a bad thing, especially when you’re fueling up for an afternoon workout or early-morning session. Brown rice differs from white in that it contains wheat germ and bran, which supply fibre and protein.

Blueberries: One cup of this superfood staple packs in 15 grams of natural sugar, 3.6 grams of fibre, and nearly a quarter of your daily value of vitamin C. Add a handful of blueberries to your morning oatmeal or smoothie for a satisfying, nutritious boost.

Pears: Pears have a similar nutritional makeup to apples—both are around 100 calories per medium-sized fruit—but pears have slightly more fibre (6 grams) and less sugar (17 grams). The fruit is a good source of vitamin C and vitamin K, which is a critical vitamin for maintaining healthy bones.

Popcorn: No, we aren’t talking about the butter-soaked movie theater version. Made from corn kernels that expand and puff up when heated, this low-fat (if you leave out the butter) whole grain food offers carbs along with protein and fibre, which makes it a great preride snack.

Yoghurt: We all know Greek yoghurt is king when it comes to protein per cup, but Greek is very low in carbs, whereas regular yoghurt might give you a better sugar boost before hitting the road. For a more satisfying snack, add some protein, such as a nut butter or seeds.

Carrots: Carrots get their bright orange colour from beta-carotene, which is converted by the body into vitamin A, a nutrient that helps support healthy vision, reproduction, and the immune system. Roast these starchy, fibre-full vegetables like you would sweet potato fries for a filling side.

Dates: Dates are basically nature’s candy. Chock-full of natural sugars, they are a great, quick alternative to processed gummies. Even better, they also contain essential nutrients like iron, potassium, vitamin B6, and fibre.

Dark chocolate: While the benefits of dark chocolate have been touted for years, it’s important to remember that not all of bars get a healthy sticker. It all depends on how much cocoa solids (which provide nutrients like iron and antioxidants) the bar contains; if it is a 70 percent dark chocolate bar, that means it is made of 70 percent cocoa solids and 30 percent sugar. Aim for a percentage of 70 or higher to get your sugar fix while also enjoying the health benefits.

Beetroot: Most people either love or hate these blood-red veggies, but if you lean towards the latter team, here’s a few health benefits to sway your opinion: beetroot is relatively high in fibre and potassium, as well as vitamin C, iron, and magnesium. They also contain nitrates, which may help to boost your performance on the bike.

Whole wheat wraps: Burritos and tacos are staples of cyclists’ diets for a reason: They’re simple to make, portable, and delicious. To get a little more health bang for your buck, though, you should opt for wraps made with 100 percent wheat, as they have more fibre and nutrients, like B vitamins, than white versions. If you’re gluten-free, corn wraps are a great alternative.

Potatoes: While white potatoes don’t get nearly as much love as sweet potatoes do in the health food world, these starchy root vegetables are still packed with vitamins and minerals such as vitamin B6, potassium, and magnesium.

Corn: Corn straddles both vegetable and grain categories, because it can be eaten off the cob or transformed into grain dishes like cornbread and polenta. Along with supplying energy-boosting carbs, the starchy vegetable is a good source of vitamin C, B vitamins, and magnesium.

Wholegrain cereal: The trouble with most breakfast cereals is that they are high in sugar but low in fibre and protein, leaving you hungry for more mid-way through your ride. If you don’t want to give up your daily bowl, though, try opting for whole grain cereals that are higher in fibre and lower in sugar.

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