This weekend, my husband and I cycled from Dorchester down to Weymouth and back, marking my first ride since my shoulder operation two years ago. The journey totaled about 30 kilometres, and knowing I wouldn't have the chance to eat en route, I made sure my breakfast was packed with the nutrients to sustain me for the entire trip.
Apart from a banana mid-ride, I relied on beetroot, chia seeds, and berries combined in a breakfast energy protein pot to keep me going. I always keep frozen chunks of beetroot and various frozen berries for occasions like this. One thing I've learnt about maintaining a healthy diet is to keep my freezer and cupboards stocked at all times with clean foods so that I am always prepared for whatever the day throws at me.
Now, for many experienced cyclists, 30 kilometres might sound like a warm-up, but for me, it's a significant challenge. The adrenaline rush combined with the workout meant I needed to fuel my body effectively to avoid running on empty.
Unfortunately, many people underestimate the power of food in boosting energy levels and improving overall wellbeing. We like to think we can get away with eating junk, but our bodies are not designed for that. Foods like beetroot, red fruits, and chia seeds can help boost our energy levels and enhance our performance and recovery. And I'm not just talking about exercise, this is also true for performance and focus at work and even in the bedroom!
Beetroot is known for boosting energy levels due to its high content of nitrates, which have several benefits:
Improved Blood Flow
Increased Stamina
Enhanced Muscle Efficiency
Chia seeds are packed with omega-3 fatty acids, fibre and protein, providing a slow release of energy.
Berries, loaded with antioxidants, help reduce oxidative stress and inflammation.
By choosing nutrient-dense foods, we can significantly improve our stamina and overall health. So next time you plan any strenuous activity or have a long day in the office, remember that what you eat can make a world of difference in how you feel and perform.
RECIPE: 🍒🍌🫐
30g raw beetroot with skin (keep a stash of beetroot chunks in the freezer)
100g banana
100g frozen cherries or blueberries
2 tbsp chia seeds
1 tbsp flaxseeds
1 scoop protein powder
100g oat milk, or other plant-based alternative (more if needed)
Dash of cinnamon (optional)
Blend the ingredients.
Scrape the sides of the blender to incorporate all the fruits and seeds.
Blend again. Add more liquid if needed.
Leave in the fridge overnight to firm up.
Serve with sliced banana, coconut flakes, muesli etc
Enjoy! ❤️💪🏼🌱
Comments