Nutrition: 5 Essential Superfoods. PLUS, try this energy-boosting breakfast before your next long ride!

Superfoods are foods – mostly plant-based but also some fish and dairy – that are nutritionally dense and very good for you.

They are unrefined with high levels of rich nutrients and antioxidants. They also have healthy fats, tons of fiber, can help ease digestion, can help prevent diabetes and can ward off cancer. Superfoods also contain phytochemicals which can have numerous other health benefits. It’s a good idea to incorporate them into your diet for overall health and performance on the bike.


Dates: Nature’s pudding. Caramel-like taste with a low GI and all the antioxidants.

Greek Yoghurt: To increase a simple muesli-and-yoghurt-breakfast’s longevity, go for the full-fat (higher protein) yoghurts.

Oats: The long-forgotten staple food which is perfect for keeping you full, your blood pressure lower and your mind more alert. It is perfect for cramp prevention due its high magnesium content.

Dark Chocolate: All the yum plus all the goodness. Snacking on cacao-rich foods can reduce your risk of stroke and heart attacks due to its properties of improving blood flow and reducing inflammation.

Bananas: Not only a great source of energy, but also a blood sugar regulator. Perfect for a mid-ride snack because of its handy packaging.



Oats are not only known for warming you up before hitting the frosty trails, they are also one of the most nutrient-dense foods out there!

Oats are a great source of fiber and they also regulate blood sugar levels. Adding a couple of ingredients like potassium-rich banana helps replenish the lost electrolytes during long rides and with a medium-low GI, the combo will keep you fueled for longer. This is how you do it. Preparation time: 10 minutes

Ingredients & Instructions

  • 1 Cup of Oats
  • 2-3 Cups of Boiling Water
  • 30ml Milk of Choice (Warm)
  • 1 Sliced Banana
  • 1 Tablespoon Peanut Butter or Almond Butter
  • Mixed seeds
  • Coconut Flakes
  • INSTRUCTIONS: For 2 servings on the stove: Place oats in a pot.
  • Add 2 Cups of boiling water and place the pot on the stove.
  • Stir until it boils. Then lower the heat and let it simmer for 4 minutes.
  • Remove the oats from the heat and stir in the peanut butter and warm milk.
  • Place a generous serving of oats in a bowl. Top it off with coconut flakes, banana, and mixed seeds.

With thanks to Nicola Van Der Walt @nicola_vdw



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