Dried fruit (raisins, dates, apricots)

Dried fruits are a concentrated source of carbohydrates, vitamins, and minerals, making them a convenient and nutrient-dense snack for cyclists. They provide quick energy and can be easily carried during rides.

Dried fruits are fresh fruits that have had most of their water content removed through drying methods such as sun drying, oven drying, or dehydrating.

Dried fruit

List of dried fruits:
  • Raisins
  • Dates
  • Apricots
  • Figs
  • Prunes
  • Cranberries
  • Mangoes
  • Pineapples
  • Apples
  • Pears
  • Cherries
  • Blueberries
  • Goji berries
  • Mulberries
Benefits for the cyclist:
  • Concentrated source of easily digestible carbohydrates for quick energy
  • Rich in vitamins (e.g., vitamin A, vitamin K) and minerals (e.g., iron, potassium)
  • Contain antioxidants that help reduce inflammation and support recovery
  • Convenient and portable snack option for rides
  • Some dried fruits (e.g., prunes, figs) are high in fiber, supporting digestion
Energy value:

Dried fruits are more calorie-dense than fresh fruits due to their concentrated sugar content. On average, a 1/4 cup (40g) serving of dried fruits provides about 100-120 kcal.

When to eat:
  • Before the ride: Consuming a small portion of dried fruits 30-60 minutes before a ride can provide a quick energy boost.
  • During the ride: Dried fruits like raisins or dates can be eaten during longer rides as a convenient source of carbohydrates and electrolytes.
  • After the ride: Including dried fruits as part of a recovery snack or meal within an hour after a ride can help replenish glycogen stores and provide essential nutrients.
Other tips:
  • Choose unsweetened or minimally processed dried fruits to avoid added sugars.
  • Be mindful of portion sizes, as dried fruits are more calorie-dense than fresh fruits.
  • Combine dried fruits with nuts or seeds for a balanced snack that includes healthy fats and protein.
  • Soak dried fruits in water or add them to recipes to increase their moisture content and make them easier to digest.
  • Experiment with different types of dried fruits to add variety to your diet and benefit from their unique nutrient profiles.

Incorporating dried fruits into a cyclist's diet offers a convenient and nutrient-dense energy source. By selecting minimally processed options, timing their intake appropriately, and being mindful of portion sizes, cyclists can benefit from the concentrated carbohydrates and essential nutrients found in dried fruits to support their performance and recovery.