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Nutritional yeast

Nutritional yeast is a deactivated yeast that is commonly used as a food additive or condiment. It is a popular ingredient among vegans and vegetarians due to its cheesy, nutty flavor and its high nutritional value.


Nutritional yeast is a strain of Saccharomyces cerevisiae yeast that has been pasteurized and dried to deactivate it. It is sold in the form of yellow flakes or powder and is often fortified with additional vitamins and minerals.

Nutritional yeast

List of nutritional yeast variants:
  • Fortified nutritional yeast (with added B vitamins)
  • Unfortified nutritional yeast
  • Large flake nutritional yeast
  • Powdered nutritional yeast
  • Mini flake nutritional yeast
Benefits for the cyclist:
  • Excellent source of vitamin B12, which is essential for red blood cell production and nervous system function
  • Provides complete protein, containing all nine essential amino acids
  • Rich in other B vitamins, such as thiamine, riboflavin, niacin, and folate
  • Contains trace minerals like zinc, selenium, and manganese
  • Low in fat and sodium, making it a healthy flavor enhancer
  • Suitable for vegan and vegetarian cyclists looking for alternative protein and vitamin sources
Energy value:

A 2-tablespoon (16g) serving of nutritional yeast contains approximately 45-60 kcal, with 8-10g of protein, 5-7g of carbohydrates, and 0-1g of fat.

When to eat:
  • Before the ride: Sprinkling nutritional yeast on meals 2-3 hours before a ride can help ensure adequate vitamin and mineral intake.
  • After the ride: Adding nutritional yeast to post-ride meals or snacks can contribute to muscle recovery and overall nutrient balance.
  • As a regular part of the diet: Incorporating nutritional yeast into daily meals can support general health and well-being.
Other tips:
  • Sprinkle nutritional yeast on popcorn, pasta, salads, or roasted vegetables for a cheesy, savory flavor.
  • Use nutritional yeast to make vegan cheese sauces, pestos, or dressings.
  • Add nutritional yeast to smoothies or shakes for a protein and vitamin boost.
  • Store nutritional yeast in an airtight container in a cool, dry place to maintain freshness.
  • If you have a yeast allergy or sensitivity, consult with a healthcare professional before consuming nutritional yeast.

Nutritional yeast is a versatile and nutrient-dense food that can provide various benefits for cyclists, particularly those following a vegan or vegetarian diet. By incorporating nutritional yeast into their regular meals and snacks, cyclists can support their vitamin B12 intake, protein requirements, and overall nutritional balance. As with any food, it's important to consider individual dietary needs, preferences, and potential allergies when including nutritional yeast in a meal plan.