Smoothies are the best choice for cyclists for their pre-ride because smoothies contain lots of carbohydrates which are the best fuel to burn for the body when exercising. Besides, as a thick beverage made from blended raw fruit or vegetables with other ingredients, smoothies contain arrange of vitamins, minerals, proteins and fats. There are all kinds of smoothies such as banana smoothie, orange smoothie, apple pie smoothie, and so on.
A perfect cyclist achieves the superior cycling ability through good training. However, without enough energy, the cyclists will suffer in a long distance which requires a large caloric of cyclists. Also without the correct choice of food, the cyclists may suffer in training and performance. The choice that cyclists choose the right food which can help them endure in the long distance cycling is quite paramount. Smoothie is a smart choice for pre-ride.
Here are some information about smoothies and the reason why they are helpful for cyclists in the endurance performance or training.
Apple Pie Smoothie
Apples are rich in soluble fiber which will keep you fuelled up for longer and less reliant on sugary snacks. Besides, the vitamin C and antioxidants contained in apples will help keep you healthy. We can realize the great effect from the sentence "An apple a day keeps doctor away". The fiber in apples makes you feel full soon. Research finds that apples are beneficial for athletes in an endurance performance or training. Therefore, the apple pie smoothies are helpful in a long endurance bike rides.
Here are of ingredients of making apple pie smoothies: non-fat green yogurt, a large apple, and the same as the other smoothies --- milk and water. Add all ingredients to the blender and blend until smooth.
Potassium is a vital element for muscle contraction. Bananas are high in potassium that one banana can provide our body 4mg of potassium that our body needs. In addition, bananas are easy to eat and digest.
It is quite easy to make a simple banana smoothie which may only take you five minutes. When making a banana smoothie, you need to prepare five ingredients --- a whole sweet and ripe banana, half of an orange, a little yogurt, water and milk. Add all ingredients to the blender and blend until smooth.
Vanilla and raisins smoothie
Raisins are regarded as a healthy member of the dry fruits. The nutrition of raisins is concentrated in their small size. Rich in vitamins B, fibers iron and potassium, raisins are a good source of carbohydrates for energy when cycling. In a research published in the "Journal of Strength and Conditions Resistance", the researchers draw a conclusion that the raisins can help bikers boost in endurance performance. Meanwhile, vanilla is high of antioxidant, including vanillic acids and vanillin.
You need to prepare some ingredients, including vanilla, raisins, milk and water. The more water, the more milk, the less water, the stronger the milk.
Raspberry and coconut smoothie
We can know that coconut water is the perfect beverage to consume before and during exercise, because coconut provides the beneficial minerals for cyclists in the exercise performance. The benefits of raspberries are almost the same as strawberries'. The raspberry contains a unique composition of vitamins, minerals, and antioxidants which range from its color.
You need to prepare coconut milk, raspberries, coconut butter, and one banana. The quantity of the ingredients is depending on you. It is the same way to make the smoothie as other types of smoothies.
Chocolate and almonds smoothie
Eating chocolate can give you a boost when cycling. Do you know how chocolate helps you ride harder？It is commonly known that chocolates are rich in antioxidant, protein and carbohydrate which provide fuel to burn in biking. Besides, cocoa contains a range of B vitamins, caffeine --- the element can improve cycling performance.
Almonds contain a range of vitamin E, vitamin B, healthy fats, protein and fiber. All these nutrients mean that chocolate and almonds affect athletes. In other words, the chocolates and almonds can improve the energy of cyclists in an endurance performance.
When making a chocolate and almond smoothie, you need to prepare some ingredients, containing almond milk or yogurt, almond butter, ice and unsweetened cocoa powder.
Orange and Strawberry Smoothie
Strawberries are full of antioxidants like vitamin C which can keep us healthy while oranges are rich in the fiber, potassium, vitamin C and choline. Strawberries are also high in potassium and magnesium. For cyclists, they need more minerals in an endurance performance and training. The energy that the oranges contain is quite important because they provide a lot of carbohydrates and water.
When making strawberry and orange smoothies, the ingredients that you need to prepare are as follow: several whole strawberries, green yogurt, milk and orange juice.
Yellow smoothies can be made of the fruits or vegetables which are rich in Beta Carotene and vitamin C. You can use mangos, oranges, or carrots to make the smoothie. For example, mangos contain a range of vitamin A, B6, C and E as well as potassium and fiber.
When choosing the ingredients to make yellow smoothies, you can choose the fruits or vegetables you like. Other things you should set are vanilla almond milk, banana, and turmeric and water.
Hidden Carrots Smoothie
Carrots are greatly rich in beta carotene which I have mentioned. Besides, carrots are a combination of vitamin C, B3, B6, E and K as well as minerals range from iron, potassium, and calcium. The nutrition is helpful for bikes in an endurance exercise.
The ingredients you need to make carrot smoothie contain whole carrots and coconut water. You can add other things into it if you like, such as strawberries and mango.
Apple and Peak Green Smoothie
The benefits of apple we have mentioned below. A green smoothie has a great impact for endurance athletes. Green smoothie offer amount of vitamins and minerals. The calcium that green smoothie contains can prevent muscle cramps and help strengthen bones. Besides, green smoothie also contains a range of iron, magnesium, and selenium.
The ingredients are as follow: a whole apple, collard greens, spinach, avocado, water, and milk. Blend everything in the blender, and blend it until smooth. Then you can enjoy it.
The above are the smoothies for cyclists for pre-ride. With so many vitamins, minerals, proteins and fats, and carbohydrates, smoothies can help your rides lasting 2 to 4 hours. Choosing the right foods, to help cyclists endure in the long distance cycling. Do you know what to choose for your pre-ride now?