five super tolimeVery healthy snacks for mountain bikers and some ideas to consume them

Nutrition in the sports world is truly important and fundamental to obtain the best results in training. There are multitudes oflimenutritional elements that should be present in a healthy diet, and on many occasions it is truly difficult to include these elements.limentos in our alimedaily ntation. For this reason, we are going to meet five super tolimeVery healthy and easy to consume snacks that we can find in any establishment and that will improve our performance on the bike.
1. Forest fruits
The fruits of the forest are, in addition to being delicious, onelimentos very rich in antioxidants of all kinds. Antioxidants help fight the premature aging of our cells, in addition to neutralizing the effects of free radicals generated by our body when we convert oxygen into energy. This is of vital importance in the case of cyclists, who generate a large amount of free radicals during cycling training due to the large amount of oxygen consumed by our body.
Ideas: A tasty berry smoothie
To consume a good amount of forest fruits with their corresponding antioxidants, the best we can do is make a tasty and nutritious forest fruit smoothie. To prepare the shake:
■We mix in a jar or suitable container a cup of skimmed milk, half a cup of frozen blueberries, a cup of frozen blackberries, a cup of frozen strawberries, a teaspoon of sugar and a pinch of vanilla and pass it through the blender until we a smoothie without lumps. With this tasty berry smoothie we get 300 mg. of calcium for our bones, approximately 8 gr. of protein and a generous amount of antioxidants, very beneficial when training by bicycle at airand free.
2. The Salmon
Salmon, like other types of oily fish, is alimeVery rich in proteins of high biological value with a very moderate fat content. For every 100 grams of salmon meat, there are only 11 grams of fat, which is also very rich in beneficial omega-3 fatty acids. Omega-3 fatty acids lower cholesterol and triglyceride levels in our body, increase blood fluidity and significantly improve our cardiovascular system, improving blood flow to our muscles and thus the performance of cycling training .
Ideas: The salmon where we put tuna, and vice versa
To consume a good amount of omega-3 fatty acids and benefit from their positive effects on our body, the best thing we can do is replace the tuna that we normally consume in our meals with salmon: in salads, in sandwiches, grilled or boiled , as a side dish or raw. The limit is in our imagination when consuming it and we can always alternate its consumption with that of other oily fish such as tuna or sardines, to avoid falling into monotonylimeand benefit from a rich and varied diet.
3. The Pasta
Something that cannot be missing in the diet of any cyclist is pasta. Pasta is a source of complex carbohydrates of high biological value, which allow us to maintain the energy of our muscles for much longer on long-distance routes. Two cups of dry pasta represent about 80 grams of high-quality carbohydrates on our plate, very important to replenish our body's glycogen stores.
Ideas: Pasta and clams to increase our iron and zinc levels
Many regular athletes have very low levels of iron and zinc in their bodies, leading to poorer athletic performance and poorer immune defense. One can of clams contains the equivalent of 24 mg. of iron in our blood (the recommended daily RDA is 10 mg for men and 15 mg for women), in addition to containing more than 2 mg. zinc, a very important mineral that supports our immune system (RDA of 15 mg of zinc). For the best results, there is nothing better than sautéing a can of clams with a couple of cups of pasta (once cooked) to get a good amount of complex carbohydrates, iron and zinc and thus improve the results of our cycling workouts .
4. Red Peppers
Vitamin C is one of a cyclist's best friends as it helps us stay healthy and recover more effectively after training. One cup of chopped red bell pepper contains more than 140 mg. of vitamin C, an amount greater than that provided by an orange and more than double the recommended daily amount (RDA). Red peppers help reduce muscle damage caused by free radicals and boost our immune system, making us less susceptible to colds and other common illnesses.
Ideas: A bag of chopped red pepper for any route
To consume a good amount of red pepper in any route we take, we can chop a pepper and place it in a bag with a hermetic seal. In this way, when we stop to eat a sandwich or any other snack, we can take advantage of the pepper to enjoy a healthy extra crunchy sandwich with an optimal supply of vitamin C. Another good idea is to add it in salads, providing a touch of color and benefits nutritious to the plate.
5. Sweet potatoes
Sweet potatoes are another great source of complex carbohydrates ideal for maintaining energy on longer bike rides. These "sweet potatoes" also provide a good amount of beta-carotene, a natural antioxidant capable of fighting cancer, protecting our muscles from free radicals produced during exercise and increasing blood flow in our body. A medium-sized sweet potato can provide about 15 mg. of beta-carotene to our body, something that never hurts our health and our sports performance.
Ideas: Sweet potato saute or sweet potato puree
■ For the sauté: Peel and cut a sweet potato into small cubes. Add a little olive oil to a frying pan and sauté the sweet potato until soft with a little chopped onion and a touch of cinnamon. Serve on a plate and enjoy.
■ For the puree: Peel and cut a couple of medium sweet potatoes into several pieces. Cook in plenty of water with a pinch of salt and olive oil until tender, just like a potato. Pass through the raisin-puree and serve as an accompaniment to a dish with a little grated nutmeg on top.