Snacks for cycling: Cashew nuts provide magnesium, potassium and protein

Anyone looking for the perfect snack on long rides will sooner or later turn to nuts – and shouldn’t underestimate the cashew. Strictly speaking, it isn’t a nut at all, but the kernel of a stone fruit that originally comes from Brazil. What makes them interesting for cyclists lies in their nutritional composition. Cashew kernels provide around 21 per cent plant-based protein – a considerable amount that supports the maintenance and development of muscle mass. An adequate protein intake is crucial for recovery, particularly after intense training sessions.

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Cashew nuts: More than just a source of protein

Added to this are magnesium (258 mg per 100 g) and potassium (689 mg) – two minerals that play a key role in muscle contraction and electrolyte balance. People who sweat a lot lose precisely these substances. The unsaturated fatty acids also provide a source of energy that is welcome on long rides.

The catch: with around 618 kcal and just under 47 per cent fat per 100 grams, cashews are calorie-dense. A handful as a snack is ideal – you shouldn’t eat more than that on a day-to-day basis. If you eat them specifically around the time of your ride, you’ll benefit from their advantages without throwing your energy balance out of kilter.