MUSCLE RECOVERY TIPS FOR CYCLISTS

MUSCLE RECOVERY TIPS FOR CYCLISTS

This article talks about food options like snacks that help to keep you full and satisfy your cravings. They should be nutritious and contain protein as this macronutrient helps to provide satiety and signals with the release of appetite-suppressing hormones, helps to stabilise blood sugar levels and slows the process of digestion along with muscle growth and synthesis. This article includes some of the best high protein snack options that cyclists should include in their daily diet for best muscle recovery:

Trail mix: It is a combination of nuts and dried fruits along with grains or dark chocolate. Although, it is high on calories so one should be aware of the serving size as it makes for a very nutrient-dense snack.

Greek yoghurt parfait: Greek yoghurt is a great source of protein and calcium. It is a filling and delicious snack with berries and granola on top for that added flavour and texture.

Yoghurt dip and veggies: Veggies are great for snacking, but they lack protein so to increase your protein intake try to pair veggies with herbed yoghurt.

Hard-boiled eggs: They make up for a great snack option as they are packed with protein and B vitamins along with some trace minerals and provide great satiety.

Almonds: They contain high amounts of healthy fats, vitamin E and minerals. They help to control our weight but always remember to stick with the serving size as they are also high in calories.

Peanuts: They are a good mix of protein, fat and carbs with higher amounts of leucine.

Roasted chickpeas: They are an excellent source of fibre and protein along with magnesium, phosphorus, copper, iron, folate and manganese. The combination of these nutrients and fibre in chickpeas helps to reduce the risk of type 2 diabetes and heart diseases.

Chicken breast: Roasted chicken breast contains high-quality protein and B vitamins like niacin and vitamin B6.

Protein bars: Be aware of the sugar content of protein bars as they sometimes have high sugar content but apart from this, they make for a great snack option.

Nut butter: They are nutrient-dense and provide vitamin E, B, healthy fats, magnesium, phosphorus and some trace minerals. Steadfast Nutrition Peanut Butter is one of the best options in the market to add in your diet.

Protein shakes: Along with providing good amounts of protein they also provide fullness and are very low on calories. Try including Steadfast Nutrition premium protein like Power Protein, Incredible Whey or Incredible Isolate as per your requirement.

In conclusion, you can choose from these options to fulfil your cravings and also avoid unnecessary unhealthy and fattening options to satisfy your taste buds.

Reference : 

Elliott, Brianna.(2020).30 High Protein Snacks That Are Healthy and Portable.  Link https://www.healthline.com/nutrition/healthy-high-protein-snacks#28.-Overnight-oatmeal

Tinsley, Grant.(2018).26 Foods That Help You Build Lean Muscle.Link
https://www.healthline.com/nutrition/26-muscle-building-foods#section27

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