Tag Archives: food

Calcium and performance

Calcium, like sodium and potassium, plays a supporting role in muscle contraction. Go for fat free or low fat versions of milk and yogurt, which are both high in calcium. During rides sip a calcium-enriched electrolyte drink such as Luna … Continue reading

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Combat seasonal affective disorder

The addition of small doses of carbs (about 25 to 30 grams, or 120 calories worth) will help your brain produce serotonin. Try eating a an English muffin or a bagal with jam, low fat popcorn, pretzels, or even a … Continue reading

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Kiwi

Kiwi provides ample amounts cramp-curbing potassium, as well as vitamin C to help repair muscles. It has also been linked cardiovascular health: Researchers says that eating 2 or 3 a day can lower certain risk factors of heart disease.

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Drink and eat

Drink and eat something within 45 minutes to an hour after the start of a longer event. If you wait too long, you might become dehydrated or run out of steam early in the event.

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High-quality proteins

Proteins, such as eggs and dairy products, offer more muscle-building amino acids than others, and thus are more valuable to cyclists. These proteins are considered “complete” because they contain enough of all the essential amino acids needed to rebuild cells.

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Cherries and berries — great anti-inflammatories

One study found that after strenuous exercise, subjects who drank tart cherry juice felt less soreness and just a 4% strength loss the next day (compared with a 22% strength loss with the placebo.)

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Dairy makes a good diet better

Milk added to whole grain breakfast cereal, yogurt mixed with fresh fruits and nuts, kefir blended into pancake batter, or Greek-style yogurt stirred into soup. One cup of dairy contains 30 percent of your daily calcium and vitamin D needs, … Continue reading

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