Fueling Performance: An Athlete’s Guide to Choosing Fruits and Vegetables

By Breanne Nalder Harward, MS, RDN — When it comes to optimizing endurance performance, specifically for cyclists, nutrition is as important as time in the saddle. While carbohydrates and hydration often steal the spotlight, fruits and vegetables provide a wide range of micronutrients and phytonutrients that directly support energy production, recovery, and overall health. Choosing the right types of produce at the right times can improve energy metabolism, reduce oxidative stress, and support gut comfort during long rides. The key (and the challenge) is understanding how to make strategic choices when it comes to fruits and vegetables, with a special focus on fiber, micronutrient density, and timing.

Micronutrient Powerhouses

Athletes have long been advised to prioritize fruits and vegetables due to their high content of vitamins, minerals, antioxidants, and anti-inflammatory compounds. Adding these items to your grocery list can be incredibly beneficial for everyone:

1. Bananas – A staple in many cyclists’ pockets, bananas are rich in potassium and vitamin B6. Potassium is crucial for muscle contraction and fluid balance, while B6 supports energy metabolism. So not only are bananas easily digestible carbohydrates, but they also bring natural electrolytes and help the body increase energy production.
2. Beets – Beets are high in dietary nitrates, which naturally increase vasodilation. Consuming red beet juice or eating a roasted red beet before a ride may enhance stamina and reduce perceived exertion by improving blood flow and oxygen utilization. Essentially, beets help your muscles get more oxygen, faster.
3. Sweet Potatoes – Rich in complex carbohydrates and beta-carotene (a precursor to vitamin A), sweet potatoes help replenish glycogen stores and support immune function—critical for athletes training at high volumes. They are a great “carb load” food the night before or morning of a big ride, just give enough time to digest them (see the fiber section of this article).
4. Greens – Dark leafy greens like spinach, kale, and Swiss chard are loaded with iron, calcium, magnesium, and antioxidants. Iron supports red blood cell production and oxygen transport—key for endurance capacity. Calcium and magnesium are the electrolytes that we don’t talk about as much as sodium and potassium but play crucial roles in the musculoskeletal and nervous systems, keeping the body firing on all systems. Try to incorporate greens into as many meals, snacks, and smoothies as possible (again, being mindful of timing and fiber content).
5. Berries – Blueberries, strawberries, raspberries, and blackberries are packed with polyphenols, particularly anthocyanins, which reduce inflammation and oxidative damage induced by prolonged aerobic activity. Essentially, it can never hurt to add berries to any meal or have as a snack that acts like a sweet treat at any time of day.
6. Citrus Fruits – Oranges, grapefruits, and mandarins provide vitamin C, an antioxidant that supports immune health and helps reduce post-exercise muscle soreness. Their high-water content also supports hydration. So don’t be shy to add citrus to the recovery routine!

Understanding Fiber: Soluble vs. Insoluble

Fiber is an essential part of a balanced diet, but not all fiber is created equal—especially when it comes to athletic performance. There are two main types:

Soluble Fiber

Soluble fiber dissolves in water to form a gel-like substance in the digestive tract. It slows gastric emptying and helps regulate blood glucose levels. Sources include:

• Oats
• Apples
• Bananas
• Carrots
• Beans

Benefit for cyclists: Soluble fiber supports gut health and satiety during training periods, particularly on rest days or post-ride meals.

Insoluble Fiber

Insoluble fiber adds bulk to stool and promotes intestinal motility. It does not dissolve in water and moves through the gut largely intact. Sources include:

• Whole grains (e.g., bran)
• Leafy greens
• Celery
• Skins of fruits and vegetables

Timing Matters

While fiber is crucial for overall health, consuming high-fiber foods too close to a ride can lead to gastrointestinal discomfort, including bloating, gas, cramping, or the dreaded “pit stop.” Insoluble fiber can lead to GI distress if consumed too close to exercise. For cyclists, this is particularly problematic during long or high-intensity rides. If GI distress is common, consider eliminating these foods 12-24 hours before and stick with the simple and easily digested carbohydrates.

Pre-Ride Nutrition (1–3 Hours Before Exercise):

Minimize high-fiber fruits and vegetables to avoid GI issues. Opt for low-fiber fruit like bananas and peeled apples or at least blend fruits into a smoothie or juice. Cook all vegetables, because they are easier to digest than raw, and have white rice or refined grains if part of a larger meal.

During Exercise:

Avoid fiber altogether. Stick to easily digestible carbohydrate sources like sports drinks, and energy gels, and real food should be things like bananas and rice-based bars.

Post-Ride Recovery:

This is a great time to reintroduce high-fiber fruits and vegetables to aid in glycogen replenishment, reduce inflammation, and support digestive health. Combine carbohydrates with a lean protein and healthy fats for optimal recovery. Did someone say burrito bowl with avocado, protein of choice, and a side salad with all the color one can put on a plate? Yum!

In Conclusion

Fruits and vegetables are a cornerstone of any endurance athlete’s diet, but their impact goes far beyond general health. For cyclists, strategic selection and timing of produce, particularly regarding fiber content, can play a critical role in performance, recovery, and gut comfort. By emphasizing nutrient-dense, low-fiber options before and during rides, and loading up on a variety of colorful, fiber-rich produce post-exercise and on rest days, cyclists can harness the full power of fruits and veggies in their training plans.