Lets face it we all know what we should be eating and what we should not be eating if we want to be healthy and perform well on the bike, there are millions of articles out there claiming this and that and it’s easy to get bamboozled – we are not planning to bamboozle you with information and figures etc just some simple little “food swaps” or items we think you should have in your diet to not only help you be more healthy but perform better on the bike! To see the benefits of having the correct amount of vitamins and minerals in your diet please check out our guide to them by clicking here!
Simple swap for the humble potato is to switch to sweet potatoes not only are they rich in fibre, vitamins A, C and B6, and an excellent source of carbohydrates, the orange-fleshed variety are also rich in betacarotene and score low on the GI index they are high in antioxidants like beta-carotene. It is reported that the presence of Anthocyanin gives them anti inflammatory properties and could aid in helping people regulate their blood sugar levels! So all in all a small change for BIG impact! If you are not too keen initially on the taste try making a hybrid from these and normal potatoes this especially goes well on a cottage/shepherds pie! They also make a mean oven roasted chip!
Broccoli is a good source of vitamin C and folate, vitamins A, K, calcium, fibre, beta-carotene and other antioxidants. A regular on the Sunday lunch plate and with good reason it’s packed with the good stuff! Calcium aids bone repair and strength (an area cyclists can suffer in due to being a non contact sport). Vitamin C to aid the immune system and if you are a winter rider that’s a must! And you get to pretend you are a giant eating a tree – releasing your inner child! Jokes aside make this a regular in your lunch box or tea time plate!
Blueberries are known for their antioxidant properties and are very versatile in getting into your diet. Blueberries are among the most nutrient dense berries. A 1 cup serving (148 grams) of blueberries contains, Vitamin C: 24% of the RDA, Vitamin K: 36% of the RDA, Manganese: 25% of the RDA and Fiber: 4 grams. Plus a whole cup will come in at under 100 calories they are definitely a sweet treat with a punch! Whether you mix them with your porridge oats, blend them with milk and bananas for a recovery shake or just eat them out of a tub make sure these are in your diet!
Nuts in their many varieties and tastes are known for their Omega-3 fatty acids, fibre and vitamin E content to name a few. Instead of reaching for a bag of crisps or chocolate bar to snack on mix in some nuts with raisins and hey presto a healthy snack! One tip a Bike Bible member mention in our Facebook Forum was to keep an old Electrolyte tube when its empty reuse them fill with nuts and raisins and take on the bike for ride fuel! – a handy tip we recommend!
Low in calories (around 19 kcls in 80g) but packed with lutein, Vitamin A, B, C and K and packing in on top of that its a good source of Iron, Fibre and Calcium too! So instead of reaching for the EPO cram some Kale into your diet the Vitamin and Mineral rich vegetable will not only aid in keeping your fitting fit but keep your bloody healthy too! Its also very versatile try mixing it into a spaghetti bolognaise or caesar salad!
There is a reason Popeyes favorite snack was spinach it’s packed with Vitamin A, Vitamin C, Calcium, Iron, Vitamin D, Vitamin B-6, Vitamin B-12 and Magnesium! Plus only contains around 23 calories per 100g and is reported to have anti inflammatory properties! Try mixing it in with some cooked chicken and sweet potato mash for a healthy work lunch!
Loaded with many antioxidants and anti-inflammatory agents is reported to aid with blood pressure, arthritis and many other conditions we here at Bike Bible like to mix them up into a fruit based recovery shake to devour after a ride!
There is a reason that pretty much every sports diet advice site will tell you to have salmon in your diet – it is packed to the brim with goodness! Vitamin A, Vitamin C, Calcium, Iron, Vitamin D
Vitamin B-6, Vitamin B-12, Magnesium, omega-3 fatty acids, protein, phosphorus and also a good source of choline, pantothenic acid, biotin and potassium. So pretty much everything you need to aid in building and maintaining muscle mass and aid in recovery from strenuous exercises.
Tiny little seeds but big on nutrients and minerals! Good source of Omega 3 and dietary fiber. Mix them in with your morning oats or blend them with your recovery shake to give them and yourself a little more umph in the mornings!
Loath it or love it there is plenty of research into the health benefits of beetroot be it in juice form or eating it whole it is packed with the good stuff and can even aid in your performance on the bike due to its high nitrate content!
Bike Bible would always stress that before making any drastic changes to your diet always consult a medical professional especially if you are on any medications, also if you are taking daily vitamins please ensure you are not overdosing on certain ones as this can lead to complications or health problems! To see the benefits of having the correct amount of vitamins and minerals in your diet please check out our guide to them by clicking here!