We always think that to get better at cycling we have to ride a lot and that is true.  But to keep us going for miles and miles, we need to put in some fuel just like a car.  We all have our own favorite fuel during a ride - gel, banana, soda, PB&J, energy bars, etc.

However, once we get home from our ride, clean up, and get back to reality, our body will need to keep on refueling and rebuild our body from the strenuous riding. 

When we put in those long hours of riding, our bodies are subjected to a lot of stress and the by product of which is toxins.  Energy required to propel our bikes requires a chemical reaction called oxidation.  Hence, there are products out there called "anti-oxidants" to clean out all these toxins and help repair damaged cells.  Although oxidation of cells is part of reproducing cells it helps to prolong the life of a it. 

One of the best or "the" best natural anti-oxidant are berries (blueberries, raspberries, blackberries, etc.).  However, one of my favorites and quite refreshing after a ride is pomegranate juice.  Pomegranate is rich in anti-oxidants and helps prevent a lot of common diseases (various cancers, Alzheimer, even erectile dysfunction).  Here's an excerpt from Livestrong.com about the benefit of pomegranate in cycling. 

Strengthens Sore Muscles

The ellagitannins in pomegranate fruit may help you exercise more. A 2009 study in "Medicine and Science in Sports and Exercise" showed that men who developed muscle soreness after being subjected to strenuous exercise recovered within two to three days because of the ellagitannins in their pomegranate extract.

In addition to the anti-oxidant property of pomegranate, the natural sugar of the fruit helps replace the glucose that we just consumed during those anaerobic bouts.  Note that the "glycogen window" (ability of the body to absorb and synthesize carbs into glycogen) is only about one hour after an exercise. 

Now what about a couple of hours after our ride?  Most of us don't feel the urge to eat immediately after a ride but in a couple of hours, we can probably eat mounds of carbs.  To keep my hunger at bay, I have already prepared my food prior to the ride to save time in preparation and keep me disciplined on what I should, instead of want, to eat.  Anybody heard of quinoa (keen - wa)?  I just discovered this couple of months back and it actually is now a basic staple for me aside from rice.  Quinoa is an amino acid - rich (protein) seed that has a fluffy, creamy, slightly crunchy texture and somewhat nutty flavor when cooked.  What are the benefits of quinoa for us cyclists?  Aside from the protein rich grain to feed our muscles, it is a carb rich food that won't give us the extra pound we're trying to get rid of.

 COOKED QUINOA

I mix quinoa with spinach, tuna (in a can in water), grated parmesan cheese, sliced onions, and balsamic vinegar with olive oil for dressing.  Tuna, as we all know, is rich in protein and Omega-3 fatty acids which helps regulate and lower cholesterol as well as improving the HDL (good cholesterol) and LDL (bad cholesterol) ratio.  Spinach on the other hand is rich in vitamins (vitamin A, C, E, etc.) and minerals (nitrate, iron, calcium, potassium, magnesium, etc.).  So what are the benefits in the nutrients of spinach for us?  Aside from making your mom happy that you are eating your greens, if you will look at the nutrition label in your electrolyte drink some of the ingredients are or may be calcium, potassium, and magnesium.  Calcium aids in muscle contraction and keeps our bones strong.  Potassium can be found in banana which we like eating during exercise.  Potassium helps regulate blood chemistry (Ph level) and improves carbohydrate metabolism by helping the muscle at efficiently.  Without potassium, your muscles stop "firing" (i.e. cramps).  Magnesium is also required in muscle contraction and the production of ATP (more on ATP next time).  Bottom line, exercising depletes our body of minerals from sweat that we need to replace.  There are more benefits why spinach is good, but one thing I want to point out is Iron.  Iron helps hemoglobin carry oxygen to exercising muscles and plays a role in energy production for working muscles.

QUINOA WITH SPINACH AND TUNA SALAD 

Feel free to use other ingredients with quinoa.  You can eat it as a replacement for rice or you can also mix it with rice.  Preparing/cooking quinoa is just like cooking rice in your rice cooker.  I sometimes cook it with chicken or vegetable broth instead of plain water to give it some flavor.  Bon a petit!