PREPARE FOR A BIG RIDE

“IN ORDER TO MAXIMISE THE AMOUNT OF NITRATES, SALADS AND VEGETABLES SHOULD BE EATEN RAW”

GREEN VEGETABLES AND BEETROOT

Nitric oxide intake through sources such as beetroot juice has been shown to improve some areas of performance for cyclists. “In addition to the endogenous production of nitric oxide, body stores of nitrate and nitrite can be increased through the consumption of green leafy vegetables such as rocket, kale, cabbage, leeks, celery, cress and spinach.” These contain high amounts of nitrates, alongside the famous beetroot.

“In order to maximise the amount of nitrates from these foods, salads and vegetables should be eaten raw,” says Fell. Cooking kicks out the nitric. “It’s water soluble, so if you are boiling or steaming beetroot or spinach, then some of the nitrate will be lost in the water. An alternative may be to bake the beetroot and other vegetables.”