These will give your muscles the all-important glucose that they’ll need during a long ride. They also deliver ample vitamins, minerals and antioxidants (and a touch of protein), as well as being easy to carry in jersey rear pockets.
The perfect high-carb, low-fat food, dates are excellent for effective fuelling during exercise. They’re also rich in minerals such as potassium and magnesium, which, along with water, will contribute to staying effectively hydrated.
Cooked sweet potato is a good alternative to sweet foods. Easy to break down, it delivers a steady dose of carbohydrate to the working muscles. Wrap pieces in cling film or a freezer bag and pack in a saddle bag. 100g will give you 20g of carbs, plus a healthy dose of nutrients.
Another savoury food choice for long bike rides and one that still provides the all-important carbohydrate. Cashews contain equal amounts of protein and carbs, as well as being rich in magnesium and potassium.
Bananas are an essential part of your ‘rolling buffet’ of perfect carbs for cycling. Peeled, loosely wrapped and stored in your jersey pockets, they’re easy to digest, rich in exercise-friendly sugars, glucose, sucrose and fructose, and provide abundant minerals.