Take note. Part of your success on the bike depends on balancing the intake of these foods. We analyze their main nutrients and the best time to consume them.
Coffee
Coffee is already an essential part of breakfast or, simply, any moment of pause or rest for the cyclist. Caffeine has a stimulating effect that delays the onset of fatigue. It activates the cardiovascular system and improves the perception of effort, allowing you to better mobilize energy reserves.
- Main nutrients: caffeine, minerals (calcium and magnesium).
- When to take it: before exercise.
Oats
Oats are a natural source of carbohydrates that will help fill your glycogen stores, the nutrient needed for muscle movement. Have it for breakfast with milk or fruit as a good way to prepare for a ride, training session, or carrera.
- Main nutrients: carbohydrates, fiber, and minerals (magnesium and iron).
- When to take it: before, during, and after exercise.
Walnuts
Walnuts are nuts packed with nutrients, easily absorbed by the body, and a very healthy option for getting energy, both for training itself and afterward. In addition, they contain omega-3 fatty acids, a healthy source of fats that will provide your body with slow-release energy. Ideal for increasing your endurance and stamina in a healthy way.
- Main nutrients: (good) fatty acids, carbohydrates, and proteins.
- When to take it: before, during, and after exercise.
Banana
It is possibly the fruit most associated with athletes, especially in cycling. It provides a large amount of energy in the form of carbohydrates, as well as potassium, a mineral capable of delaying the onset of cramps. On the other hand, it is easy to carry, peel, and eat, making it one of the fruits you should always have in your pantry.
- Main nutrients: carbohydrates, minerals (potassium, magnesium, phosphorus).
- When to consume: before and during exercise.
Energy bars
Like bananas, energy bars are ideal foods to eat before and during your cycling route or workout, because they are easy to carry and consume. In addition, they are easy to digest and their nutrients (mainly in the form of carbohydrates) are absorbed shortly after eating them.
You can buy all kinds and flavors of bars in sports nutrition or cycling stores, as well as make your own at home. Cereals, nuts, dried fruit, or chocolate are some of the most common ingredients in bars, with a high percentage of carbohydrates in their composition.
- Main nutrients: carbohydrates and proteins.
- When to consume: before and during exercise.
Citrus fruits (orange, lemon, grapefruit)
The benefits of fruits like oranges or lemons for cyclists come from their high vitamin C content. On one hand, they strengthen the immune system, helping to improve recovery capacity after exertion. In addition, they have great antioxidant power. Consuming them after training or carrera, they can reduce muscle damage or inflammation, improving recovery.
- Main nutrients: vitamins and minerals.
- When to consume: after exercise.
Chicken
Among meats, chicken is low in fat and high in protein, making it a very attractive option to include in a cyclist's diet. We recommend eating it after training, accompanied by pasta, rice, or potatoes to optimize your recovery.
- Main nutrients: proteins.
- When to consume: after exercise.
Pasta
Few foods are as associated with a cyclist's daily routine as pasta. It is one of the main sources of energy in the form of carbohydrates, ensuring strength, power, and endurance for any cycling challenge. On the other hand, it is very easy to cook and combine with other staple foods such as meats or fish. And when it comes to pasta, we recommend choosing whole wheat varieties, which are easier to digest due to their high fiber content.
- Main nutrients: carbohydrates and fiber.
- When to consume: before and after exercise.
Rice
Rice, like most cereals, is a staple food in a cyclist's pantry. It is very practical as a primary energy source due to its high carbohydrate and protein content. In this way, it ensures good muscle performance and increases energy reserves to better withstand long days on the bike. In addition, it contains vitamin B and essential minerals such as iron or fiber, which strengthen the immune system and aid in rapid digestion.
- Main nutrients: carbohydrates and proteins.
- When to consume: before, during, and after exercise.
Tomato
A basic vegetable of the Mediterranean diet that should not be missing from your fridge. Its main nutritional contribution comes from carbohydrates, in addition to its high water content (93.6%), vitamin B, fiber, and sodium. This composition makes its digestion relatively easy and promotes excellent immune balance, essential for supporting high training loads. Include it in salads, stews, or blend it and drink it as a juice or smoothie.
- Main nutrients: carbohydrates and vitamins.
- When to take: before and after exercise.
Eggs
Finally, you should not forget to include this staple food found in hundreds of diets around the world, especially focused on the recovery phase. The egg is one of the animal-based foods with the highest amount of protein, around 13% per unit, as well as a large amount of vitamins and minerals, such as zinc or iron. However, it is still a controversial food due to its high cholesterol content, around 237 mg, as well as its somewhat slower digestion. For this reason, many sports nutritionists do not consider it a basic food in an athlete’s diet, recommending it only for specific moments and limiting weekly intake. We recommend including it in your nutritional plan and cooking it in a healthy way: boiled (for salads, for example), poached, or grilled. This way, the egg can be one of the best natural recovery foods you can find.
- Main nutrients: proteins and minerals.
- When to take: after exercise.
Tuvalum Team
