Contents:

• What tasty and nutritious things should you take with you on a bike ride?
• Don't forget to keep your body hydrated
• An ecological approach to cycling

The cycling season has begun, and we can plan them with friends, family, or alone. In times like these, proper nutrition is not only important for maintaining energy but also for ensuring your riding pleasure. Instead of reaching for processed snacks that can provide a quick but short-lived energy boost, it's worth investing time in preparing healthy, nutritious, and tasty alternatives. These snacks will definitely satisfy your hunger better and provide the necessary nutrients. We present suggestions for snacks that work well on any bike ride—they're easy and convenient to transport, weather-resistant, and, above all, delicious.

What tasty and nutritious things should you take with you on a bike ride?

If you're planning a bike ride, make sure your lunch includes healthy snacks that are nutritious and easy to eat on the go. Homemade oatcakes or energy bars made with a mix of nuts, seeds, and dried fruit are great choices. They quickly satisfy hunger, provide energy, and are high in fiber. Other good options include chopped raw vegetables with hummus or avocado, which are rich in valuable vitamins and heart-healthy fats. Here's what we can pack:

• a mixture of nuts and dried fruits – provides quick energy, healthy fats, protein and fiber,
• Energy bars – choose those made from natural ingredients such as fruits, nuts and seeds,
• Banana – natural, quick energy boost, easy to transport and satiates,
• Apples – long-lasting, easy to transport, rich in fiber and refreshing,
• Carrots – crunchy, refreshing and rich in beta-carotene,
• Sandwiches made from wholemeal bread – with avocado, hummus , vegetables or lean meat like turkey,
• Greek yogurt in a container or thermos – with fruit or honey; rich in protein,
• Whole grain crackers – with cheese or hummus, provide carbohydrates and protein,
• Homemade smoothie – in a thermos flask or thermos cup, with fruit, vegetables, protein powder and yogurt .

Fresh fruits like apples and bananas are naturally sweet and easy to eat at bus stops. Bananas provide plenty of potassium and easily digestible carbohydrates. It's also worth considering light wraps made from whole-wheat tortillas with chicken, spinach, and peppers, or other favorite vegetables, for a filling and balanced meal. These snacks will not only satisfy your hunger but also help you maintain high energy levels throughout your journey:

• Homemade energy bars: Preheat oven to 160°C. Place 100g of your favorite nuts, 100g dried fruit, and 50g seeds or kernels into a mixing bowl. Grind lightly to remove any coarser pieces. Add a spoonful of honey, your favorite spices, such as cinnamon or ginger, and a little water. Pour the mixture into a baking pan and bake for about 45 minutes, until lightly browned. Once cooled, cut into bars.

Banana pancakes: They're delicious, nutritious, and take up little space. Mash a ripe banana with a fork, add two egg yolks and a tablespoon of flour (you can use oat flour), and mix thoroughly. In a separate bowl, beat the remaining egg whites. Combine the banana mixture with the whipped cream and stir very gently. Fry the pancakes in a very hot pan with a little oil until golden brown.

Don't forget to keep your body hydrated

During any cycling trip, it's extremely important to keep the body adequately hydrated, especially when we're active for many hours in varying weather conditions. Through sweat, we also lose minerals. To maintain optimal hydration, it's worth drinking water with lemon juice and a little honey. This not only adds flavor but also provides an extra dose of vitamin C and successfully replaces energy drinks that consist mainly of water , sugar, or artificial sweeteners.

An ecological approach to cycling

When preparing for a bike ride, in addition to ensuring you have healthy snacks and plenty of hydration, it's also worth considering the ecology of your trip. Adopting the zero-waste principle can significantly contribute to protecting the environment we love to explore on two wheels. By choosing reusable products like metal water bottles, bamboo food containers, and cloth bags instead of plastic ones, we not only reduce the amount of waste generated but also promote sustainable practices in the cycling community. Let's remember that every small step towards ecology is a big step for our planet. Let's make our cycling adventure eco-friendly by setting an example for others and enjoying nature without leaving a trace of harmful waste.

Appropriate snacks and hydration are crucial elements of a successful bike ride. By choosing both healthy and ecological alternatives, we are not only taking care of our own well-being, but also of the well-being of our planet. If we remember these simple rules, every bike ride becomes a form of active recreation, but also an opportunity to promote a healthy lifestyle and sustainable use of the environment. Let's enjoy every moment on the bike and achieve the greatest possible benefits for body and mind.