Training

Fast Fuel

On-the-move bike nutrition doesn’t have to come straight out of a sports-science lab. Here’s our pick of the best traditional cycle-friendly snacks to power your pedalling

Jelly babies

Info per 6 sweets: Cals: 120 | Protein: 1g | Carbs: 28g | Fat: 0.1g
A familiar favourite for cyclists on the sportive scene, just six jelly babies contain about the same amount of glucose syrup as your average energy gel, giving you a much-needed kick when your muscles begin to get weary. Jelly babies also contain some sodium, which will replace electrolytes lost through sweating, and the colourful little fellas taste really yummy too.

Salted peanuts

Info per 20g handful: Cals: 168 | Protein: 8g | Carbs: 4g | Fat: 15g
Peanuts are rich in nutrients, minerals, vitamins and antioxidants. True, they’re high in Fat, but it is primarily the good Fatty acids that help to convert carbohydrate into energy in the body. Also, the salt content is pretty high (90mg per handful) making them bad for you in excess, but just what you need two hours into a four-hour ride when your muscles are just starting to cramp.

Banana

Info per banana: Cals: 105 | Protein: 1.3g | Carbs: 27g | Fat: 0.4g
Mother Nature’s gift to the cyclist – one humble banana contains a whopping 27g of carbohydrate as well as oodles of potassium, which you need to replace sweated-out salts lost during exercise and also to keep your bones healthy. The quick hit of Carbs will refuel your muscles and should help you to keep turning those pedals just that little bit longer.

Fig Rolls

Info per roll: Cals: 63 | Protein: 0.7g | Carbs: 12.6g | Fat: 1.4g
Fig rolls are a good source of carbohydrate and fibre, which helps protect heart health and prevent high blood pressure as well as getting your energy levels back up after a hard few hours spent in the saddle. Figs are also a good source of iron, which your body needs to deliver oxygen to your working muscles, and potassium, which helps to prevent muscle cramps.

Jam sandwiches

Info per round: Cals: 190 | Protein: 0g | Carbs: 14.5g | Fat: 2g
Hark back to your youth when your lunchbox was filled with sweet jam sandwiches that kept you active all through playtime, and tuck a couple wrapped in foil into your saddle bag. Use white bread for quick release Carbs that give you an immediate boost and spread a thick layer of the fruity jelly in between as the high sugar content will push you up and over that final hill.

Malt Loaf

Info per slice: Cals: 104 | Protein: 2.3g | Carbs: 22.1g | Fat: 0.7g
Sticky and delicious, malt loaf’s high carbohydrate content makes it a good choice when you’re on the bike. Made up of 14 per cent raisins, which are full of fructose and glucose to raise your energy levels, a slice or two chomped down en route will keep you going for longer. Try mashing banana between two slices of malt loaf for an extra dose of energy.

 
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