In parts 1, 2, and 3 of Cycling Nutrition 101, we dug into the main components of not only cycling nutrition, but nutrition in general. I gave you a brief overview of the importance of fats, complex carbohydrates, and protein in any athlete’s diet. My original plan for part 4 of this series was to create a meal plan for cyclists. I was going to break down what to eat for breakfast, lunch, and dinner. I have since decided to take an alternate route, and so, in parts 4 and 5, I am going to talk about the key ingredients that I try to incorporate into my meals. Many nutritionists call them ‘superfoods’ and they have, pound for pound, the highest nutritional value for your money.

There are so many great superfoods out there, that I couldn’t possibly fit them all into one post. Make a trip to a Barnes and Noble and you will find rather large books devoted to the topic. I am going to breakdown my favorite superfoods, and briefly explain what they have to offer. In the future, I will offer a recipe of the week that will include one or more of these superfoods.

Superfood #1: Salmon

This superfood may seem so obvious to most of you, but most Americans simply do not get enough (or any) fish in their diet. Fish is such a fantastic source of healthy fats, omega 3 fatty acids, and is very high in protein. It is important to buy wild salmon as it is significantly higher in DHA and EPA omega 3s, which can be used by the body more efficiently than ALA (which is more prevalent in farmed fish). A good rule of thumb is to search for Pacific salmon, which is roughly 80% wild, versus Atlantic salmon which is 99% farmed.

Superfood #2: Quinoa

Quinoa is one of those things that most people don’t even know exists. Quinoa is prepared similar to rice, and has a texture similar to that of couscous. It is gluten free, which means it is easy to digest. It is odd, in a sense, that it is very high in protein concentration, and also very high in dietary fiber. It also contains essential amino acids and minerals such as phosphorous, iron, and magnesium. Because of the rare combination of these characteristics, NASA is considering quinoa for their “Controlled Ecological Life Support System” for long-duration manned spaceflights.

Superfood #3: Blueberries

Blueberries, contain anthocyanins, other antioxidant pigments and other phytochemicals which may have a role in reducing the risks of some diseases, including cancers. Packed with antioxidants and phytoflavinoids, these berries are also high in potassium and vitamin C, making them the top choice of doctors and nutritionists. There is no other fruit or vegetable out there that packs so many antioxidants in such a small package. When picking your blueberries, remember that the darker they are, the more antioxidants they will be carrying.

Superfood #4: Tomatoes

Tomatoes are packed with one of earth’s more powerful antioxidants (even more powerful than vitamin c), lycopene, and it is one of the few vegetables that is actually healthier when cooked. Lycopene has been found to be a great way to help prevent prostate cancer, and also promote a stronger immune system. Cooking tomatoes helps the absorption of lycopene into your system. Tomatoes also contain acids that help bring out flavors in other foods.

Superfood #5: Soy

This little miracle bean is used in so many different ways because it has the ability to take on complex flavors. According to the FDA, adding 25 grams of soy protein each day, to a diet low in saturated fat and cholesterol, may reduce the risk of heart disease. Soy is considered to have an extremely high quality protein as well. The gold standard for measuring protein quality, since 1990, is the Protein Digestibility Corrected Amino Acid Score (PDCAAS) and by this criterion soy protein is the nutritional equivalent of meat and eggs for human growth and health. Soybean protein isolate has a Biological Value of 74, whole soybeans 96, soybean milk 91, and eggs 97. Soy takes up many forms, including tofu, which is an excellent meat substitute.

In part 5 of Cycling Nutrition 101, I will finish off my list with 5 more superfoods. I will also provide a recipe that contains one or more of my 10 superfoods, and I will continue to bring you a new recipe each and every week.