6 Superfoods That Sustain Your Energy While Riding

mountain bike nutrition, mountain biking superfoods, superfoods, nutrition, trainin
September 11th, 2018

Today's guest post if from Scott Reid. 


When you are planning to go on a long ride, or just need an energy boost for long days in the saddle, it’s important to make sure your diet is healthy and full of nutritious foods.


One way to stay healthy and boost your energy levels before a ride is by including superfoods in your diet.


Super foods are any kind of food which contains a very high concentration of nutritious ingredients, packing a big energy punch.


Superfoods work in conjunction with all the systems in your body, helping to support cell function, giving your immune system a natural boost and helping you to fight off diseases – as well as boosting your energy levels. They can also help healthy digestion and promote weight loss and wellness. They help to lower sugar cravings and should be included daily in your diet to get the full health benefits.   


We asked the staff at Focus Performance for their advice.


They know their supplements and they also know their food and nutrition, so here are their top six superfoods to boost your energy while out riding. 


1. oily fish 

You can take your pick from any oily fish, including tuna, herring, salmon, sardines, and mackerel as they all pack a nutritious punch!  They are high in protein and contain essential good fats including Omega 3. 


Oily fish is also high in vitamins and minerals, are great for supporting a healthy hormone balance. They can also help with skin healing - perfect if you happen to take a tumble while out riding. 


These fish are also low in fat and can be cooked and eaten in a huge variety of ways, making them incredibly flexible and easy to add to any regular diet. 

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2. garlic 

Garlic is great for boosting your immune system and in particular fighting off cold and flu symptoms.  


A natural antibiotic, you should aim to consume around 1 - 2 cloves of garlic per day and it can be incorporated into most meals.  If eating garlic every day doesn't appeal to you then you can take garlic capsules for the same health benefits without the bad breath side effects! 

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3. green leaFy vegetables 

All green leafy vegetables are packed full of antioxidants which can help prevent disease, decrease pain and reduce joint inflammation - this can be particularly useful after a hard day mountain biking. 


There are many green leaves to choose from including spinach, kale, broccoli, and Swiss chard, all of which can be incorporated into meals, both cooked or in salads. 


If you don't like the bitter taste that can come with eating leafy greens,   you can always put them into a delicious smoothie with some frozen fruit. You'll get all the benefits without the taste. 

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4. blueberries 

If you are heading out on a long ride and want a portable snack to take with you for an energy boost, then you can 't go wrong with a tub of blueberries.  


Blueberries help balance your hormone levels and a handful is perfect to increase your energy.   They contain a potent antioxidant and are great for supporting a healthy skin tone and supporting weight maintenance.    Make a pre-ride smoothie using a combination of blueberries and leafy greens.

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5. spirulina 

Spirulina  ( blue green algae) offers an amazing source of protein,  higher than any kind of meat could ever offer.  It is easiest to take spirulina in capsule form as a supplement. 


However, you can also buy it in powder form which can be sprinkled into a smoothie or other recipes.  This excellent protein is perfect for helping to protect your liver, regular your appetite and boost energy levels.  Add a couple teaspoons to your blueberry smoothie! 

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6. dark chocolate 

While chocolate might not seem to be the first choice when looking for a superfood, dark chocolate is different.   It contains around three times as many antioxidants as any kind of  milk chocolate and has been shown to help in the fight against strokes.  If you are out on the trail and need a superfood boost then reach for a bar of dark chocolate - the darker the better.   

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There are certainly more than six superfoods,   but the superfoods above are a great  way to boost your energy levels while out riding. 


Now, time to hit the trails!