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Foods


Carbohydrates
Complex carbs (whole grains, oats, quinoa, sweet potatoes)
Fruits (bananas, apples, berries, oranges)
Dried fruit (raisins, dates, apricots)
Granola and energy bars

Proteins
Lean proteins (chicken, turkey, fish, tofu, tempeh)
Eggs
Greek yogurt
Cottage cheese
Nut butters (peanut, almond, cashew)
Nuts (almonds, walnuts, pistachios)
Seeds (chia, flax, pumpkin)
Trail mix
Cheese
Jerky (beef, turkey, vegan options)
Legumes (beans, lentils, peas)
Nutritional yeast

Fruits and Vegetables
Leafy greens (spinach, kale, arugula)
Colorful veggies (bell peppers, carrots, beets)
Cruciferous vegetables (broccoli, cauliflower, Brussels sprouts)
Avocado

Hydration and Electrolytes
Water
Electrolyte drinks
Coconut water
Milk (cow's, soy, almond)
Recovery drinks

Snacks and Spreads
Rice cakes
Crackers (whole grain)
Hummus and bean dips
Guacamole
Salsa

Additional Items
Dark chocolate
Olive oil and avocado oil (for cooking and dressing salads)
Honey and maple syrup (natural sweeteners)
Tart cherry juice (anti-inflammatory properties)
Beet juice (may improve endurance)
Ginger (anti-inflammatory and digestive aid)
Turmeric (anti-inflammatory)

Coconut water

Coconut water is a natural, refreshing beverage that has gained popularity among athletes, including cyclists, as a healthy alternative to traditional sports drinks. It is the clear liquid found inside young, green coconuts and is known for its hydrating properties and natural electrolyte content.

Coconut water is the clear, slightly sweet liquid found inside young coconuts. It is naturally rich in electrolytes, such as potassium, magnesium, and calcium, and contains small amounts of carbohydrates and vitamins.

Coconut water

List of coconut water variants:
  • Fresh coconut water (directly from young coconuts)
  • Packaged pure coconut water
  • Flavored coconut water
  • Coconut water with added vitamins or minerals
  • Coconut water powder (dehydrated form)
  • Coconut water concentrate
Benefits for the cyclist:
  • Provides natural hydration, helping to replace fluids lost through sweat
  • Contains electrolytes, particularly potassium, which helps maintain fluid balance and supports muscle function
  • Low in calories compared to traditional sports drinks
  • May help reduce muscle cramps and fatigue
  • Contains antioxidants that can help reduce inflammation and support recovery
  • Naturally fat-free and cholesterol-free
Energy value:

An 8-ounce (240 ml) serving of coconut water typically contains 45-60 calories and 9-12 grams of carbohydrates, primarily from natural sugars.

When to consume:
  • Before the ride: Drink 8-12 ounces (240-360 ml) of coconut water 30-60 minutes before a ride to ensure proper hydration.
  • During the ride: For rides lasting more than an hour, consume 4-8 ounces (120-240 ml) of coconut water every 15-30 minutes, depending on intensity and weather conditions.
  • After the ride: Drink 8-16 ounces (240-480 ml) of coconut water to replenish fluids and electrolytes lost during the ride.
Other tips:
  • Choose pure, unsweetened coconut water to avoid added sugars and artificial ingredients.
  • If you have specific nutrient needs or engage in prolonged, intense rides, you may need to supplement coconut water with additional electrolytes or carbohydrates.
  • Be aware that some individuals may experience bloating or digestive discomfort when consuming large amounts of coconut water due to its high potassium content.
  • If you have kidney problems or are taking medications that affect potassium levels, consult with a healthcare professional before incorporating coconut water into your diet.

Coconut water can be a natural and refreshing option for cyclists looking to stay hydrated and replenish electrolytes. Its natural electrolyte content and low calorie count make it an attractive alternative to traditional sports drinks. However, it's essential to remember that individual hydration needs may vary, and coconut water should be used in conjunction with a balanced diet and regular water intake for optimal health and performance.