Cycling superfoods

Even indoor cycling is a huge workout and can blast 700-1000 calories. I do it multiple times a week and sometimes multiple times a day teaching. There's been a lot of press on cycling lately because of the Tour de France. While we don't need nearly the caloric intake and endurance those guys do, we can benefit from some of their nutrition for riding techniques. Info from bicycling.com 
Green tea, papaya, Soy, Omegas, B12, etc...read on...

Superfood: Green or black tea
Sports scientists at Rutgers University found that a nine-day supplement of black-tea extract decreased delayed-onset muscle soreness after cycling intervals. "The black-tea extract reduces the oxidative stress of the exercises and speeds recovery between intervals," says assistant professor Shawn Arent, PhD. Try it yourself: Brew it hot or brew it then when cool place in the fridge for ice tea.


Superfood: Soy

he branched-chain amino acids in soybeans stop muscle degradation during long rides while the antioxidants help alleviate postride aches and pains. Research published in The Nutrition Journal found that both soy and whey proteins build lean muscle mass, but soy protein also prevents exercise-induced inflammation. "Chocolate soy milk makes an excellent recovery drink," says Barbara Lewin, RD, a sports nutritionist who owns Sports-Nutritionist.com. Also, keep soy nuts in the car or at the office for a great protein-rich snack. 


Superfood: Omega-3 Fatty Acids
"Omega-3s generally increase blood flow," says Jay Udani, MD, an assistant clinical professor at the University of California, Los Angeles. "This may help wash out inflammatory cells in damaged muscles" that cause pain and swelling. Keep canned salmon and tuna on hand for sandwiches and salads—aim for two to three servings a week.


Superfood: Tumeric

Loaded with a potent anti-inflammatory compound called curcumin, this yellow spice may help to increase endurance and speed recovery. In a 2007 study at the University of South Carolina, exercise physiologists gave mice curcumin supplements for three days before a 2.5-hour downhill run. The curcumin reduced muscle inflammation and increased endurance more than 20 percent the next day. So, make turmeric your go-to spice. Add it to marinades, rice, vegetables and more. You'll hardly notice the subtle flavor. 


Superfood: Cherries & Berries
In a study at the University of Vermont, students who were given 12 ounces of tart cherry juice before and after strenuous exercises suffered only a 4 percent reduction in muscle strength the next day compared with a 22 percent loss found in subjects given a placebo. "Antioxidants and anti-inflammatory molecules in tart cherries suppress and treat the micro-tears in muscles," says Declan Connolly, PhD. These molecules are also found in blackberries, raspberries and strawberries. Stock up on frozen berries, and add them to smoothies, yogurt and cereal. Or, defrost a few in the microwave for a sweet postride snack.


Superfood: Papaya
Rich in immunity-building vitamin A and papain, an enzyme that aids digestion, papaya is a delicious addition to salads and stir-fries.


Superfood: Vit. B-rich
Cyclists should eat a diet rich in iron, Vitamin B12 and folic acid, says University of Utah dietician Nanna Meyer, R.D., who works with cyclists from the recreational to the elite level. These nutrients help form healthy red blood cells, which cyclists need to enhance endurance. To get all three in one meal, Meyer suggests a veggie-and-beef stir-fry. Stir-fry beef is low in fat, and because the dish cooks quickly, few nutrients are lost in the vegetables.