Pure Adventures self-guided cycling tours usually include a buffet breakfast. Skip the pastries and go for these 5 nutrition packed breakfast choices to be well fueled for a day of adventure.
Oatmeal
Low on the glycemic index and high in complex carbohydrates, choose oatmeal instead of cold cereal when filling your breakfast bowl. Adding to oatmeal’s reputation as a super-food is its high soluble fibre and protein contents. Top with fresh fruit, nuts or chia seeds for an energy boost. A simple bowl of oatmeal is perfect for shorter tour days like Day 5 of the Istrian Peninsula, which is only 55 kilometers with a mere 100 meters in elevation gain.
Whole wheat toast and scrambled egg whites
Need protein to get you through a hillier tour day (like Day 6 of the Charming Pousadas tour in Portugal)? Protein from the egg whites gives your muscles the boost you need to take on elevation gain and carbohydrates in the whole wheat toast top up your glycogen stores.
Fresh fruit smoothie
Oops – you slept in and are thinking about skipping breakfast! Instead, ask your hosts to blend up a variety of fresh fruit into a smoothie. Carbohydrates and fibre from the fruit keep you fuelled and full, plus smoothies are portable, which means you can pack your panniers while enjoying a nutritious breakfast.
Bagel and yogurt
Cyclists can’t go wrong with the carbohydrate and protein combo of bagels and yogurt. If you’re aiming to get a quick start to your day, a bagel can be tucked into your jersey pocket and enjoyed while you ride. This is a light breakfast perfect an easy day of riding , such as day one of the Vienna to Budapest tour (55 kilometers on flat paved roads).
Green or black tea
Studies prove that caffeine boosts athletic performance, but recently sports scientists at Rutgers University discovered that drinking green or black tea helps reduce delayed onset muscle soreness. While their studies were based on black-tea extracts, simply brew a strong cup of tea and drink with your breakfast and have another cup of tea before bed to enjoy the same benefits.
A healthy breakfast is guaranteed to fuel a full day of fantastic cycling. But if you can’t resist freshly baked Danishes (and we don’t blame you, they are delicious!), it’s best to tuck that fresh Danish into your jersey pocket to enjoy after the ride.