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Cheese

Cheese is a versatile dairy product that can be a valuable addition to a cyclist's diet. It provides a good source of protein, calcium, and other essential nutrients that support overall health and performance.


Cheese is a food product made from the curdled milk of cows, goats, sheep, or other mammals. It comes in a wide range of flavors, textures, and forms, depending on the origin of the milk, the processing methods, and the aging time.

Trail mix

List of cheese variants:
  • Cheddar
  • Mozzarella
  • Parmesan
  • Swiss (Emmental)
  • Gouda
  • Brie
  • Camembert
  • Feta
  • Bleu cheese
  • Goat cheese (Chèvre)
  • Cottage cheese
  • Ricotta
  • Provolone
  • Monterey Jack
Benefits for the cyclist:
  • High-quality protein source for muscle recovery and repair
  • Excellent source of calcium for bone health and muscle function
  • Provides other essential nutrients like vitamin B12, zinc, and phosphorus
  • Contains conjugated linoleic acid (CLA), which may help reduce inflammation
  • Can be a convenient and portable snack option for rides
  • Adds flavor and variety to meals and snacks
Energy value:

The calorie content of cheese varies depending on the type and serving size. On average, a 1-ounce (28g) serving of cheese contains 80-120 kcal, with 5-7g of protein, 0-1g of carbohydrates, and 6-9g of fat.

When to eat:
  • Before the ride: Consuming cheese as part of a balanced meal 2-3 hours before a ride can provide sustained energy and support muscle function.
  • During the ride: Certain types of cheese, like individually wrapped string cheese or bite-sized cheese cubes, can be consumed during longer rides as a convenient source of protein and energy.
  • After the ride: Eating cheese within 30-60 minutes after a ride can aid in muscle recovery and repair, especially when paired with a carbohydrate source.
  • As a snack: Cheese can be a satisfying and nutrient-dense snack option between meals.
Other tips:
  • Choose low-fat or reduced-fat cheeses if you are looking to minimize your intake of saturated fat.
  • Pair cheese with whole-grain crackers, fruits, or vegetables for a balanced snack.
  • Use cheese as a topping for salads, sandwiches, or wraps to add flavor and nutrients.
  • Be mindful of portion sizes, as cheese is calorie-dense.
  • If you have a lactose intolerance, look for lactose-free or aged cheeses, which contain less lactose.

Cheese can be a nutritious and tasty addition to a cyclist's diet, providing essential nutrients for muscle recovery, bone health, and overall performance. By choosing appropriate types of cheese, timing its intake properly, and pairing it with other nutrient-rich foods, cyclists can benefit from the various nutrients it offers. As with any food, it's important to consider individual dietary needs, preferences, and potential intolerances when including cheese in a meal plan.