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Five food upgrades for cyclists

BikesEtc
2 Aug 2016

Bored of chewing on the same chow? Then try these diet staple alternatives.

Cow’s Milk Vs Goat’s Milk

For most Westerners, cow’s milk is an important everyday part of our diet but you could try splashing goat’s milk on your breakfast oats instead. Why? Well, studies have shown that goat’s milk can contain higher levels of vital nutrients than cow’s milk including heart-friendly omega-3 fats, as well as calcium, phosphorous and magnesium – all vital for healthy bones. It’s also easier to digest and has a rather tasty tang to it – if you’ve eaten goat’s cheese, it’s similar to that. Try St Helen’s Fresh Whole Goat’s Milk, £1.60 for 1L from Tesco.

Salmon Vs Tilapia

There’s nowt wrong with a nice bit of salmon, but for a change, why not try tilapia? This freshwater fish from down Mexico way packs a ton of protein, potassium, and iron, is rich in omega-3s while managing to be less calorific than its pink pal – particularly if you’re eating farmed salmon. It doesn’t taste particularly fishy either, making it ideal for marinating to suit your taste. Try Liberty Tilapia Fillets, £4.90 for 800g from Sainsbury’s.

Oats Vs Amaranth

Again, you’ll never find us slagging off oats, but for change, try making your morning porridge with amaranth. Similar to quinoa, the protein in this wholegrain contains bundles of amino acids which are vital for tissue repair. It’s also crammed with fibre, as well as magnesium, which is great for controlling your blood-sugar levels so it’ll help keep hunger pangs at bay. With its distinctive nutty taste, it’s pretty yummy, too. Try Waitrose LOVE Life Amaranth, £2.99 for 375g.

Spuds Vs Swedes

We all love the humble spud, but swedes can make for a tasty alternative, and can be served up in much the same way as their American cousin – mashed, boiled, or baked. They’re also stuffed with fibre, and rich in vitamin C and potassium – a mix that’s particularly useful to cyclists, as studies have shown vitamin C can reduce heart risk while potassium can help with muscle contraction. Try going down to your local greengrocer’s!

Olive Oil Vs Flaxseed

As great for you as olive oil is, why not swap it for flaxseed oil in your salad dressings, dips and marinades? It contains 72 per cent essential omega-3 and omega-6 fatty acids – approximately nine times more than olive oil – which are vital for good health. Just don’t cook with flaxseed oil, though, as its relatively low smoke point (the temperature at which the oil starts to degrade) make it unsuitable for frying or baking. Try Ayuuri Flaxseed Oil, £2.97 for 150ml from Morrisons.

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