If you were to choose the most premium nutritional food for cyclists, there’s no doubt the answer would be beans. Registered dietitian and sports nutrition expert Cynthia Sass says, “Not only are beans diverse, affordable, and accessible, but they also provide a rich supply of protein, plant fiber, minerals, antioxidants, and slowly fermenting carbohydrates.” In fact, few foods can pack so many nutrients into so few calories like beans do. Here are five ways to eat more beans to boost your cycling performance. — Kelly Bastone
Black Beans and American Pinto Beans
Eating More Black Beans and Pinto Beans Can Help with Weight Loss
Each cup (a U.S. measurement unit equal to 240 cubic centimeters) of black beans or pinto beans contains 19 grams of dietary fiber, which keeps you feeling full longer and prevents you from raiding the fridge late at night after dinner. A study published in the Journal of the Academy of Nutrition and Dietetics showed that people who regularly consume beans have smaller waistlines and a 22% lower risk of obesity.
Soybeans (Japanese Edamame)
Eating More Soybeans Can Help Strengthen the Body
All types of beans are rich in magnesium, potassium, and calcium. Consuming these nutrients can help prevent cramps during training. In addition, soybeans are high in iron — one cup provides 49% of the daily recommended intake, supplying sufficient oxygen to the muscle groups used in cycling.
Kidney Beans
Eating More Kidney Beans Can Aid in Quick Recovery
Kidney beans contain more antioxidants than any other food for repairing muscle fatigue and boosting immunity. Plus, one cup of kidney beans has 40 grams of carbohydrates and 15 grams of protein, making them the perfect post-exercise recovery food.
Lentils (Small Flat Beans)
Eating More Lentils Can Improve Cycling Endurance
Lentils are rich in iron (each cup provides 37% of the daily required amount), which significantly boosts muscle endurance: Researchers at the University of Sydney found that cyclists who regularly ate lentils could ride 20 minutes longer (compared to those who consumed potatoes, glucose syrup, or water). This is because lentils help prevent blood sugar spikes and reduce the production of lactic acid, which causes muscle soreness and fatigue.
Chickpeas
Eating More Chickpeas Can Improve Mental State
Maintaining a daily diet that includes a variety of beans can enhance overall satisfaction: Chickpeas are rich in the amino acid tryptophan, a key component of serotonin, which helps improve mood and prevent depression. When you’re in a good mood, you’re more likely to feel like riding your bike.
How people around the world eat beans
In Mexico, people always have eggs and black beans or pinto beans with breakfast. The protein consumed provides a good amount of slow-digesting carbohydrates, giving you more energy for your midday cycling.
Indonesians typically start their day with a morning congee made from mung beans. This is very beneficial for cycling, as one cup of mung beans contains 39 grams of carbohydrates, 14 grams of protein, and 15 grams of plant fiber.
Countries in the Mediterranean cultural sphere mix beans with pasta and soups.
Baked beans in Maine are somewhat sweet, while Boston-style baked beans are coated with even more syrup.
People in Tuscany enjoy seasoning white beans and eating them alongside grilled meat or fish.
Italians like to use Italian white beans to flavor bitter vegetables.
Japanese sweets are characterized by being covered with plenty of red bean paste. Also, calcium-rich green vegetables such as kale, cauliflower, and spinach can help reduce muscle cramps during intense exercise.
Middle Eastern hummus is a great snack for post-workout recovery.