CYCLING SUPERFOODS #15 BERRIES

Knowing what to have before a ride is important, so we can make the right choices to get the perfect fuel to enable us to ride harder and perform better. Fruit such as berries, ultimately fructose, can aid us in this.

The benefits

Fruit is first and foremost broken down in the liver with a large proportion of that energy being stored there, this carbohydrate is known as liver glycogen. This store of energy has a direct relationship with being able to maintain blood glucose levels during exercise, if it’s low you’ll quickly find it hard to maintain your exercise output.

When you carb load, usually the day before a big ride/event, you’re saturating your muscles with loads of carbohydrates. Despite this you’ll still wake up with a liver empty of glycogen, as that fuel has been used to maintain your blood sugar levels while asleep.

How much?

To boost your stores, if you’re looking solely at performance, having 1.1-2.2g per kilo of body weight would be ideal for breakfast, the amount depending on your planned ride duration and intensity. Combining a steady, slow releasing carbohydrate like porridge or brown bread with a fruit compote, banana or maple syrup can help bring those liver glycogen levels back to normal. If you’re already out riding, fruit in your pocket, honey in your water or some fruit juice are all sources of fructose and can be had in amounts of up to 30g an hour while on the bike.