The role of nutrition when it comes to training, riding and recovery is often overlooked. Yet as much as a new bike, with the right tools and resources, training plans, bike fitting and even nutrition plans can boost performance on your bike and it too can improve the quality of your mind and body both on and off the bike.
Just like with any other athlete, a cyclist’s body works like a machine, and like any machine if you want it to run at its best, you need to fill it with the right fuel.
But to maintain a meticulous food intake you need to source quality food in the right amounts – here’s where things can get pretty steep if you are not careful with your choices of purchasing. High quality imported foods are great! They are packed with many nutrients one can find, but in the long term specially for pro or hardcore cyclists it will not be economical nor sustainable to keep up the habit of purchasing them. Today we are talking about some of the best foods cyclists can source locally that are high in its nutrient content, quality and affordability.
Buffalo Curd and Milk
Buffalo milk or curd is a good source of protein and fat. It has more vitamins and minerals when compared to cow’s milk and other products. 1 cup of buffalo milk provides 41% of the DV for phosphorus, 32% of the DV for calcium, 19% of the DV for magnesium, and 14% of the DV for vitamin A which are relatively higher than what you get in 1 cup of cow’s milk.
Buffalo curd can be sourced locally and consisted with none to least preservative compared to other yogurts and refined curds that are available in the market. With the effect of concentrating the nutrients within, buffalo curd undoubtedly is a better choice of protein for cyclists that offers value for money.
The only real difference between cow’s milk yogurts and buffalo is that it has been strained and concentrated, so it contains less water. Therefore it also stands as a great replacement for greek yogurt. It’s important to remember that buffalo curd is alive, which means it contains natural bacterial cultures that might be beneficial for gut health.
Not forgetting that this is also a great opportunity to help our local vendors to continue years of traditional curd making in Sri Lanka.
Finger Millet
Popularly known as a staple centuries before in Sri Lanka, Kurakkan or Finger Millet with its vitamins, minerals and fiber can provide a range of important health benefits. The potassium found in this super food can help your kidneys and heart function while interacting with your brain and muscles. Potassium also helps your nerves transmit signals efficiently, which allows your brain and your muscles to work together smoothly.
Finger millet is also an excellent source of B vitamins, which plays a role in everything from brain function to healthy cell division. They are also known for their potential to reduce fatigue.
Purple Potato (Raja Ala) and Sweet Potato
Colors aren’t only a way to make food pretty in vegetables and fruit, it can be a sign of nutritional power. The royal shade of purple on Raja Ala comes from anthocyanins, one of the disease-fighting antioxidants found mostly in vegetables that are red, blue or violet in color. Purple potatoes are loaded with many health benefits from heart health regulation, anti-inflammatory agents and cancer fighting potential, most of which stem from their high antioxidant content.
Similarly, sweet potatoes is another affordable yet highly nutritious root vegetable that you can find locally and grow easily in your garden!
Sweet potatoes are packed with fiber, vitamin C, manganese and vitamin A and a perfect source of several antioxidants — including beta-carotene, chlorogenic acid and anthocyanins. Studies show that the vitamin A in sweet potatoes may also help improve immune function, protect against vision loss and support skin health.
Both these potatoes can be boiled, baked, roasted or sautéed to enjoy as a great post-ride meal or simply for breakfast or dinner aside from other things.
Moringa and Butterfly Pea
The newly found superfood gems in the west ; moringa and butterfly pea are long time friends in our gardens and culture. Mostly known to be used in Kalawam Kola Mallum moringa or drumstick leaves and vegetable is no stranger to us. Recent studies show that moringa leaves have highly beneficial properties in them ; it’s found to have 7 times more vitamin C than in oranges and 15 times more potassium than in bananas. It also contains iron, calcium, protein and amino acids, which can help our bodies heal and build muscle.
Moringa is packed with antioxidants – substances that can protect cells from damage and may boost immune system. There’s some evidence that some of these antioxidants can also lower blood pressure and reduce fat in the blood and body. So don’t forget to include this into your meals, prepped in our traditional ways as kola mallum or curries when you cant really afford to go for concentrated powders.
Similarly, butterfly-pea is another super food that has similar properties as moringa though it has a higher anthocyanin content. The antioxidants present in butterfly-pea may be directly linked to several health benefits including improved blood circulation, blood sugar control and reduced fatigue.
Also known to sold in market as blue matcha, butterfly pea can be easily added to your nutrition plan – if you already have fresh flowers in hand all you have to do is brew the flower in hot water as you do with tea and consume it as a drink or use the brewed water to cook oats, barley or anything that might suit to your preference.
Tell us about how you think an optimized diet can help your body. We love to hear from you !
Words by : Ridmi D
Get in touch with us today! Write to us at cyclalogy@gmail.com
ColomboCycles 
AWESOME POST😊
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