Superfoods For Cyclists And How To Include Them in Your Everyday Diet
This fresh bowl of Blackberry Pistaschio Bircher contains many superfoods: Blackberries, whole grains, nuts, seeds, and fresh herbs.
There is no one-size-fits-all when it comes to nutrition and fueling. Everybody is different and comes from different backgrounds, ethnicities, regions, and walks of life
Instead of leaning on others to prescribe a nutrition plan, it’s important that you take ownership of your performance. With that said, I can give you some baselines and guidance on how to start.
Instead of prescribing rigid, day-by-day meal plans or a particular diet, I encourage you to focus on eating whole, fresh, real, local, and seasonal foods that include a variety of fruits, vegetables, nuts, seeds, whole grains, and legumes.
This is what I call the Biker’s Everyday Diet - and it isn’t a diet, but rather a way of living.
Below is a list of superfoods for cyclists to eat every day, recommended daily amounts*, and how to include them into your diet using recipes from Biked Goods.
Note: Keep in mind that these recommendations aren’t intended to satisfy your every nutritional need. This is not a meal plan and is not meant to be prescriptive. Rather, look at this as a simple checklist to include some of the most nutritious foods in your daily diet. Do your best to eat a variety of whole foods and know it’s okay to add in other, more processed foods when your body needs them.
Fruits, Especially Berries*
(apples, bananas, blueberries, blackberries, dates, stone fruits, raspberries, strawberries)
Berries remain supreme when it comes to the types of fruits to eat, as their vibrant colors are packed with cancer-fighting antioxidants and contain several vitamins and minerals.
How to include them in your diet:
Bombin’ Blueberry Bircher (Bakin’ Biker’s Club recipe)
*4 servings per day (at least 1 (½ cup) serving berries, 3 servings other fruit (e.g., 1 apple).
Vegetables, Especially Leafy Greens and Cruciferous Vegetables*
(arugula, broccoli, carrots, kale, spinach, sweet potatoes)
Leafy greens and cruciferous vegetables are the most micronutrient-dense of all foods, meaning they offer the most micronutrients per calorie. (Check the ANDI Score) Make it a goal to get in 3-4 servings of these veggies and another 1-2 servings of non-leafy and starchy vegetables such as sweet potatoes, corn, peppers, or tomato.
How to include them in your diet:
Loaded Veggie Sheet Pan Quesadillas (Bakin’ Biker’s Club recipe)
Sheet Pan Omelet Breakfast Sandwiches (Bakin’ Biker’s Club recipe)
Packable Sweet Potato Pancake Sandwiches (Bakin’ Biker’s Club recipe)
*4 servings per day (e.g., 2 leafy greens (1 cup raw), 1 cruciferous vegetable (½ cup chopped), and 2 other non-starchy vegetables (½ cup sweet potato) are 1 serving each).
Nuts and Seeds*
(almonds, chia seeds, flaxseed meal, hemp seeds, pepitas, walnuts)
Nuts and seeds, especially flax seeds, offer a bunch of nutritional benefits and are relatively high in protein, B vitamins, and omega-3 fats. Some studies point to nuts as a longevity food: just a quarter-cup per day increases average lifespan by up to two years!
How to include them in your diet:
Biked Goods Cookie Butter (Bakin’ Biker’s Club recipe)
Mixed Fruit, Nut, and Seed Trail Bites (Bakin’ Biker’s Club recipe)
*1-2 servings per day (e.g., 1 Tbsp flaxseed meal and ¼ cup nuts/seeds or 2 Tbsp nut butter are 1 serving each).
Whole Grains*
(brown rice, rolled and steel-cut oats, buckwheat, quinoa)
While leafy vegetables are an important part of a Biker’s Everyday Diet, they don’t contain enough calories to sustain you. That’s where whole grains step up. When it comes to building a well-balanced plate, put carbohydrate-rich whole grains along with fruits, beans, and starchy vegetables at the center to provide enough calories to power you through the day.
How to include them in your diet:
The Muesli Formula - A Guide To Making Your Own Cycling Endurance Fuel
Slow Cooker Apple Cinnamon Steel-Cut Oats (Bakin’ Biker’s Club recipe)
Creamy Buckwheat Cereal (Bakin’ Biker’s Club recipe)
*3 servings per day (e.g., ½ cup rolled oats, ¾ cup cooked quinoa, or 1 slice bread are 1 serving each).
Legumes*
(black beans, chickpeas, edamame, lentils)
Legumes are the most important dietary predictor of longevity in people of different ethnicities (source). These nutritional powerhouses help reduce the risk of heart disease, protect against diabetes, help with weight management, and contain essential nutrients like protein, fiber, iron, and other antioxidants.
How to include them in your diet:
Build the Ultimate Plant-Based Recovery Burrito With These 3 Recipes
Curry Chickpea Salad Sandwich (Bakin’ Biker’s Club recipe)
The Creamiest and Fluffiest Homemade Hummus (Bakin’ Biker’s Club recipe)
Peanut Butter Banana Chickpea Blondies (Bakin’ Biker’s Club recipe)
*3 servings per day (e.g., ½ cup beans or ¼ cup hummus are 1 serving each).
Herbs and Spices*
(cardamon, cinnamon, ginger, turmeric, basil, cilantro, parsley)
In general, the most concentrated dietary sources of polyphenols, the class of phytonutrients containing many of the anti-angiogenic compounds discovered to date, are herbs and spices.
How to include them in your diet:
Puffed Rice Cakes with Maple Balsamic Strawberries, Goat Cheese, and Basil
Baked Berry Tea (Bakin’ Biker’s Club recipe)
Mango Turmeric Smoothie (Or Bowl) (Bakin’ Biker’s Club recipe)
*1 serving per per day (e.g., ¼ tsp ground ginger or 1-2 Tbsp fresh cilantro).
Shopping Tip: I love to get my spices online from Diaspora Co. Diaspora Co. is a direct trade, single-origin spice company dedicated to building a better spice trade.
Hydration*
(lemon, limes, sea salt, tea, water, smoothies, shakes)
*Aim to drink half of your body weight (lbs) in ounces (oz) of water every day.
Building a Well-Balanced Plate Using These Superfoods
When it comes to building a well-balanced plate, put carbohydrate-rich whole grains, fruits, beans, and starchy vegetables at the center to provide enough calories to power you through the day.
Add a handful or two of leafy greens or non-starchy vegetables when you can to add valuable micronutrients.
Next, add a palm-size portion of protein to help you recover and feel full for longer.
Complement each meal with a thumb-sized topping of nuts and seeds or sauce made from healthy fats to help with satiety and stabilize energy levels.
Lastly, finish with a fresh herb, spice, finishing oil, a pinch of sea salt, or a squeeze of fresh citrus to add and enhance flavor.
Join The Bakin’ Biker’s Club
Heat your ovens and get ready to hit the trails inside the Bakin’ Biker’s Club - where bites and bikes come together to fuel your adventures and support the future of our youth!
By joining, you’ll receive a mouthful of great benefits including new, weekly real-food recipes, cycling nutrition tips, and exciting members-only perks like giveaways, discounts on products, and access to exclusive merchandise. You’ll also have the option to receive the Bakin’ Biker Cookbook, Biked Goods® annual printed cookbook publication.
Join The Bakin’ Biker’s Club
Join to access exclusive recipes, cycling nutrition tips, the Bakin’ Biker Cookbook, and sweet members-only perks.
