The nuts They have a high concentration of nutrients, which is why some people consider them natural pills. The truth is that consuming them has a great effect on our body. If you do not know what to eat after riding a bicycle This could be a good option. Let's analyze more of its attributes within the cyclist's diet.
Nuts and cycling
By comparing a portion of nuts With another food of equal weight, these contain a greater amount of nutrients. This is one of its most outstanding characteristics, which is why it is a good ally in the diet for cyclists. In fact, since ancient times they have been consumed by relying on their powerful reserves of nutrients.
to begin with, they are a good source of protein, which contribute to the acceleration of metabolism in the cyclist. So, from the outset, they are a good ally for fat burning and weight loss, fundamental when training to compete.
Another point in favor of the nuts is that they have a docile taste for what most palates like. In addition, its packaging is very easy to transport so that cyclists usually seem very practical. They consider him as one of the snacks for cyclists, that is why they are almost always present in the training days.
Mostly used nuts
In the wide list of this type of food there are two classes that are usually the most used or consumed. It is first of all the oleaginous fruits which have a high content of fat in their composition. Among these are almonds, walnuts, hazelnuts, pistachio, coconut, peanuts, among others.
It is important that the nuts oilseeds are preferably consumed in their natural state avoiding frying, roasting or salting. The more natural your state is, the more nutrients it contains. The hard shell that some oleaginous fruits have helps to lengthen its conservation and preserve oxidation making them more nutritious.
Secondly, we have the dehydrated fruit which can also be considered a dried fruit. This last group also contains a large amount of nutrients, but its level of fat in the composition is much lower. In this type we can include grapes, figs, plums, dates, apricots, foods rich in carbohydrates.
As for dehydrated fruits we must avoid keeping them in hermetic containers because they still retain a high humidity index. High temperatures should also be avoided as otherwise the nuts they would ferment quickly. Preferably you should buy dehydrated fruit naturally and avoid those that come with glucose syrup.
- If you like to chop the fruits, it is best to consume them at the time to avoid the oxidation of fats. By cutting them we break their physical structure and increase the level of contact with oxygen accelerating the degradation of nutrients.
- The nuts They are usually best stored in closed glass containers and preferably in the refrigerator. Obviously this will depend on the type of fruit that we tend to consume.
- Another important aspect is to keep them, as far as possible, out of the reach of light. These foods are usually delicate and are affected by constant exposure to light.
- A different alternative is to rehydrate the fruits by submerging them in liquid for several hours. For example, if you put some figs in milk during the night of sure the next day you will have an exquisite breakfast. You can vary your diet including this option liquid cycling food.
Dry fruit suitable for cyclists
Basically, you can consume any type of nuts in moderate amounts. Some are highly digestible, others, due to their oleic content, take a bit longer to digest.
Anacardos: They enjoy a very peculiar flavor and different from the rest of nuts, but they are very rich in healthy fats. It contains vitamins K, B1, B2 are rich in phosphorus, iron, magnesium and proteins among other things. With them you can vary a bit the taste of your diet.
Hazelnuts: You will be surprised to know that hazelnuts have more calcium than milk and contains up to 20 times more iron. If we equal the weight of an egg, the hazelnuts will give you 5 times more energetic power than the egg. All this you will get without having any trace of cholesterol and the best thing is that we all love its flavor.
Raisins: This dehydrated fruit combines excellently with the aforementioned nuts and facilitates its consumption due to its extraordinary flavor. In addition, they are very practical to take to training because they take up little space and almost do not weigh. They contain a high energetic contribution and yes, they are very good.
Orejones: They contain a high level of nutrients for the body. There are peach, apricot and also albarillos, are rich in glucose, caronetos, potassium and phosphorus. The nuts of this kind are the perfect food of a cyclist for its great energy contribution.
Dátiles: Since antiquity they were consumed by the nomads to endure long distances and extreme temperatures. And we do not find it strange because of its powerful properties. If you decide to try as you are going with them, we suggest you debone them the same day that you are going to consume them. In this way you can make the most of its properties.
This type of dried fruit can be a bit indigestible if consumed in large quantities. The reason is that its content of oleins slows down your digestion, something of care in cycling. Of course, they also provide a considerable amount of high quality proteins as well as nutrients. So, you can choose to eat them if you enjoy a nutritional balance.
Almonds: They are very easy to digest, they have a high content of vitamins, phosphorus, potassium and calcium, essential elements for avoid cramps in cycling. Its protein index is of high quality, they serve to optimize muscle power and to exercise the mind keeping it fresh.
Pistachios: These nuts are especially recommended for their high iron content. They also have a greater energy capacity in addition to its addictive flavor.
Peanuts or peanuts: it is a dry fruit with ample nutritional properties, high in protein and rich in folic acid. It is abundant in monounsaturated fatty acids that allow maintaining a good lipid profile in the cyclist.
Artisan dried fruit - A very healthy alternative
There nuts which can be made by hand among them are the apple, the peach, the grapes, the apricot. To do this it is important that the fruit does not peel, but if it is deboned and divided into several portions. Then they are placed on a grid canvas separating the pieces of fruit and placing the canvas in a dark but very well ventilated place.
Obviously this process is done for several days, it is recommended every few days to turn the pieces of fruit. This is done with the objective of avoiding the appearance of mold in its lower part due to humidity. With these simple steps you can develop a natural and very healthy alternative for your diet.
It is important to balance the consumption of nuts or else you will end up seeing the results in your weight. The consumption of these foods must be done under conditions of physical effort and accompanied by a lot of hydration.