Six cycling superfoods to help you ride faster – plus tasty ways to toss them into your diet.
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
Salmon
As a cyclist, you need about 70 to 100 grams of protein a day. Just this little bit of salmon deliver 22 grams of protein, with less than 5 grams of fat. What’s more, salmon and other cold-water, fatty fish are loaded with omega-3 fatty acids.
Omega-3s reduce blood clotting and inflammation in your arteries, so they lower your risk for heart disease and stroke. They also keep your immune system strong. As a bonus, research suggests that omega-3 acids may enhance blood flow to your muscles, which could keep you riding longer and stronger. Salmon is especially yummy poached or grilled, but that takes effort.
Salmon and Mayo
For a quick and easy salmon serving, crack open a can (the new canned varieties are pure meat-no skin or bones) and mix it with a little light mayo as you would tuna.
Serving: 85 grams
Carbo (grams): 0
Protein (grams): 22
Fibre (grams): 0
Kilojoules: 530
Linguini
Carbohydrates pack glucose into your muscle stores, giving you energy for long-distance rides. You need about 600 grams of carbs a day (3 to 5 grams per pound of body weight) when you’re riding regularly. Two cups of cooked, dried pasta puts 80 grams on your plate. Prevention magazine food editor Regina Ragone recommends mixing in a can of clams. “A lot of athletes are low in iron and zinc, and clams are loaded with iron and are a good source of zinc.”
A serving contains an astonishing 24 milligrams of blood-building iron (the Daily Value is 10 mg for men and 15 mg for women) and more than 2 mg of immunity-boosting zinc (DV, 15 mg).
Serving: 2 cups
Carbo (grams): 80
Protein (grams): 14
Fibre (grams): 5
Kilojoules: 1652
Red Peppers
Vitamin C is a cyclist’s best friend for keeping healthy and recovering strong, and 1 cup of chopped red peppers packs 142 milligrams of the stuff-more than twice the amount you’d get from a medium-size orange and more than twice the 60 mg Daily Value. This powerful antioxidant reduces the soreness associated with free-radical muscle damage, and it boosts your immune system, so you’re less susceptible to colds and sickness. “Red peppers are also an excellent source of beta carotene,” says Ragone.
Sweet Snack
Chop up sweet red peppers and toss them into a baggie for a crunchy snack during the day. Feel free to dip them in a little ranch dressing, as a touch of fat helps your body absorb the beta carotene.
Serving: 1/2 cup chopped
Carbo (grams): 5
Protein (grams): .5
Fibre (grams): 1.5
Kilojoules: 84
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
Pomegranates
Passionate Pomegranate, based in Bonnievale, Western Cape, have a range of products to suit all tastes and requirements. Their juice is pressed fresh from the orchards and frozen immediately in order to preserve the nutritional value and antioxidants. The juice is 100% natural and 100% pomegranate unlike a number of the pomegranate juices you see on the shelves.
Have a glass with breakfast before you ride, or try this superb recipe.
Baby Beetroot and Rocket Salad
Serves 4-6:
8-10 baby beetroots
4 handfuls of rocket
125g of feta, goats’ milk cheese or Brie
100ml fresh pomegranate rubies
30ml Passionate juice
Cook the baby beetroot in their skins until just soft enough to be able to pierce with toothpick. Let cool and rub off skin. Cut in halves and mix with passionate juice in a bowl. Lay the rocket on the bottom of a salad bowl and spoon the beetroot and reduction mixture on the leaves. Place cubes of feta, goats’ milk cheese or Brie amongst the leaves and beetroot. Sprinkle pomegranate rubies over salad.