Hummus and bean dips

Hummus and bean dips are nutritious spreads made from legumes that offer a variety of health benefits for cyclists. These plant-based dips provide a good source of complex carbohydrates, protein, fiber, and healthy fats, making them a valuable addition to a cyclist's diet.

Hummus is a traditional Middle Eastern dip made from chickpeas (garbanzo beans), tahini (sesame paste), lemon juice, garlic, and olive oil. Bean dips are similar spreads made from various types of beans, such as black beans, kidney beans, or white beans, often blended with spices and other flavorful ingredients.


List of hummus and bean dip variants:
  • Classic hummus
  • Roasted red pepper hummus
  • Garlic hummus
  • Beetroot hummus
  • Black bean dip
  • White bean dip
  • Kidney bean dip
  • Edamame hummus
  • Lentil dip
  • Pea dip
Benefits for the cyclist:
  • Provides complex carbohydrates for sustained energy release
  • Contains plant-based protein to support muscle recovery and repair
  • Rich in dietary fiber, promoting digestive health and satiety
  • Offers healthy fats from olive oil and tahini, which can help reduce inflammation
  • Contains various vitamins and minerals, such as folate, iron, and magnesium
  • Versatile spread that can be paired with whole grain crackers, vegetables, or used in wraps
  • Suitable for vegetarian and vegan cyclists
Energy value:

The calorie content of hummus and bean dips varies depending on the specific ingredients and recipe. On average, a 2-tablespoon (30 g) serving of hummus or bean dip provides 50-80 calories, with 3-5 grams of carbohydrates, 2-3 grams of protein, and 3-5 grams of fat.

When to consume:
  • Before the ride: Enjoying hummus or bean dip with whole grain crackers or vegetables 1-2 hours before a ride can provide sustained energy without causing digestive issues.
  • After the ride: Pairing hummus or bean dip with a carbohydrate source can aid in muscle recovery and glycogen replenishment.
  • As a snack: Hummus and bean dips can be a nutritious snack option between meals to maintain energy levels and curb hunger.
Other tips:
  • Choose hummus and bean dips with minimal added sugars, preservatives, and unhealthy fats.
  • Experiment with making your own hummus or bean dips to control the ingredients and nutritional content.
  • Use hummus or bean dips as a spread in sandwiches or wraps for an added protein and fiber boost.
  • Pair hummus or bean dips with a variety of raw vegetables for a nutrient-dense snack.
  • Be mindful of portion sizes, as these dips can be calorie-dense due to their healthy fat content.

Hummus and bean dips are nutritious, plant-based spreads that can provide cyclists with a good source of complex carbohydrates, protein, fiber, and healthy fats. By incorporating these dips into their diet, cyclists can enjoy a tasty and convenient way to support their energy needs, muscle recovery, and overall health. However, it's essential to choose hummus and bean dips with minimal added sugars and unhealthy ingredients and to be mindful of portion sizes to maintain a balanced diet.