NUTRITION FOR CYCLISTS: An apple a day makes you faster

Well maybe not faster but has an interesting article on the role of fruit in the diet of a cyclist. The article is written by Dr Kevin Currell of Triathlon Plus.

The article is about highlighting new evidence that fruit and veg can improve performance, and that we can eat ourselves fit. Well, almost! Nothing can replace training, of course, but it seems we can enhance our adaptation to training by eating the right foods.

The full article can be found at and really it is best to read it in full there. However in summary it seems that increasing our intake of polyphenol is in our best interests. There are three good ways to increase our polyphenol intake:

  1. Blueberries:Add blueberries to Greek yoghurt. Blueberries have one of the highest polyphenol contents of all foods. The benefits include improving cardiovascular health and helping to prevent the development of cancer.
  2. Cinnamon: Add a teaspoon of cinnamon to your porridge (or in my case I add it to my cereal at breakfast but then I love cinnamon). Not only is cinnamon high in polyphenols, it can help reduce the insulin response to a carbohydrate meal, helping your body use the carbs more effectively.
  3. Dark chocolate: Take dark chocolate to work for a mid-afternoon snack. [I wish! 🙂 ] Chocolate with a cocoa content over 75 percent has a high polyphenol content, and research shows that it can increase blood flow, which is key for endurance performance.

Oh an apple a day maybe very good for you as well as it is a great source of quercetin which it is suggested can help reduce the stress of training and support the immune system.

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