Eating Right to Keep Riding

A healthy breakfast before your long ride can give you the energy needed for the day. The alternative is low blood sugar levels and the possibility of feeling lightheaded. If you are heading out on your ride soon after breakfast, you want something that will not upset your stomach and will give you a good nutritional start on the day.

For a long day in the bike saddle, you will still want to pack some food to keep you going all day such as sandwiches, easy-to-eat fruit and energy bars or drinks. After your workout, you’ll want to eat right to help your muscles recover and replace their glycogen stores. You’ll want something with both protein and carbohydrates within 2 hours after your workout to help your body recover.

Pre-Ride Smoothie

This healthy smoothie is easy to make in the morning and it is easily digestible so I can eat it within 30 minutes of leaving for my ride!

• 1 cup fat-free milk (or soy milk)
• 1 small banana
• ½ cup frozen berries,
• 2 teaspoons greens supplement*
• 2 teaspoons ground flax seeds
• Sweetener to taste (honey, sugar or Splenda)

Blend until smooth and creamy and then serve. Makes 1 serving.

Calories (not including sweetener): 270 calories, 11 g. protein, plus lots of vitamins including antioxidants. 

*A greens supplement is a good idea if you aren’t one of those who eats enough vegetables—just put a little in your smoothie! (If you don’t have any on hand, consider it optional, but you may want to get some in the near future.) Many types and brands are available at stores like Trader Joe’s, Whole Foods and health food sections of large grocery stores. 

Long Ride Recovery Smoothie

This smoothie is filled with protein, heart-healthy fats, and some iron to help your muscles recover after a hard-workout. This was my main recovery drink when I trained for my Half-Iron triathlon—and I didn’t have the usual muscle soreness.

• 1 small banana
• 1 tbsp natural peanut butter or almond butter
• 2 tbsp unsweetened cocoa
• ¾ cup fat-free milk (or soy milk)
• ½ cup ice
• 1 tbsp flaxseed, ground
• 1 tbsp wheat germ, ground
• Sweetener to taste (honey, sugar or Splenda)

Blend until smooth and creamy and then serve. Makes 1 serving.

Calories (determined w/ Splenda): 350 calories, 16 g. protein, 9 g. fiber, 40 g. carbs