A Cyclist’s Top Nutrient Playlist

A Cyclist’s Top Nutrient Playlist

CYCLISTS AND OTHER ATHLETES USE MORE of some nutrients than others. Here are our recommendations for the nutrients you need to have in your daily rotation to keep you working and playing strong on and off the bike.

IRON

What it does: FORMS RED BLOOD CELLS that carry vital oxygen to your muscles. Basically, it can make you faster.

Where you get it: Fish; lean meat; nuts; legumes; leafy greens; dried fruits; cooking in cast iron

Take note: Although vitamin C enhances absorption of iron, calcium blocks it by almost 60 percent, so eat your dairy and other high-calcium foods separately from your iron. Yep, that means your cheeseburger may not be as “healthy” as you’d hoped.

B VITAMINS

What they do: HELP CONVERT CARBS AND PROTEINS into glucose (your body’s energy source) and are essential for cell repair

Where you get them: Dark, leafy greens; fish; legumes; low-fat dairy; whole grains (some breads and cereals are fortified with them)

Take note: Cyclists use up their supply of B vitamins when they exercise a lot, so boost these particularly when you’re training or riding hard.

CALCIUM

What it does: BUILDS AND MAINTAINS BONES AND TEETH, helps regulate blood pressure, maintains healthy nerve function to keep your muscle fibers firing smoothly

Where you get it: Dairy; dark, leafy greens; calcium-fortified soy, nut, or coconut milks

Take note: Because cycling is a non-weight-bearing activity, there’s no load or impact to signal bones to create density. If you’re riding a lot, you may need higher than the recommended daily average dose of calcium and cross-train with a weight-bearing exercise. Otherwise, you may be at risk for low bone density, which causes fractures and osteoporosis.

VITAMIN C

What it does: BOOSTS IMMUNITY; BUILDS COLLAGEN, a building block for tendons and arteries; helps remove cell-damaging free radicals

Where to find it: Citrus fruits; tomatoes; bananas

Take note: This is one vitamin that is easily boosted with a supplement, but getting it from a processed source decreases the benefits you’ll get.

VITAMIN E

What it does: INCREASES STAMINA AND ENDURANCE

Where to find it: Seeds; nuts; wheat germ; avocado

Take note: Like vitamin C, its healthful effects may be decreased significantly when you get it from a source other than whole foods.

POTASSIUM

What it does: HELPS MAINTAIN YOUR BLOOD’S acid/water balance and body’s sodium levels

Where to find it: Potatoes; winter squash; avocado; yogurt; beans; leafy greens; dates; raisins; sports drinks

Take note: Though not usually from foods, it is possible to get too much potassium. It’s helpful in sports drinks when you’re losing most of yours to sweat, otherwise avoid extra potassium supplements and be careful of drinking too much coconut water, which has 20 percent of the recommended daily allowance of potassium per 6-ounce (yep, that’s only half of most cans) serving.

MAGNESIUM

What it does: HELPS WITH ENERGY PRODUCTION and works with calcium for better smooth muscle contraction

Where to find it: Nuts; fish; beans; seeds; dark, leafy greens; dark chocolate

Take note: Magnesium can not only help you on the bike, but also helps your body balance and manage stress hormones so you stay chill all day long.