Have your cake and eat it

It’s that time on the ride when you indulge in a well-earned slice of cake. What tasty treat should you choose?

BLUEBERRY MUFFIN
Based on the fruity name, you might think this is a healthy option. Think again. At around 1 980 kilojoules and 20 grams of fat per muffin this treat isn’t the ideal choice for keeping spare tyres at bay. That said, it does provide you with about 60 grams of carbohydrate, so on longer rides when you need to keep your glycogen stores topped up, it provides a much-needed boost. Sadly the blueberry content is so low it can’t even count as one of your five a day.

CHOCOLATE BROWNIE
This may not seem like the obvious option, but coming in at a mere 1 400 kilojoules, with 22 grams of fat and 32 grams carbohydrate, it is one of the better treat choices you can make. Brownies are usually made from cocoa and dark chocolate, both known for their antioxidant properties. Also, dark chocolate is said to stimulate the production of mood-boosting endorphins and is packed with zinc, known to aid the immune system. Look for ones containing walnuts or Brazil nuts, which will provide essential fatty acids and protein to help with muscle recovery.

VANILLA CAKE
With about 2 440 kilojoules, 26 grams of fat and 80 grams of carbohydrate per average portion, this is best for those who are wanting to keep the tempo high on a long ride – glycogen stores will be rapidly reduced if you ride at a high work rate. A slice of this is perfect to maintain speed and performance.

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Have your cake and eat it
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