Get more from your Cereal

What’s in the Box?

Cereal is as versatile as it is popular—it’s a healthy breakfast, an on-the-go snack, even a satisfying dinner. Choose brands that are packed with complex carbohydrates, fiber, vitamins, and minerals, and it can also be an ideal fuel, says Tara Gidus, RD, an Orlando, Florida-based dietitian. And research has shown that it can be effective for muscle recovery, even more so when you eat it with milk. 

But with cereal boxes shouting claims like “No cholesterol!” and “Whole grains!” it’s hard to separate the nutritious from the suspicious (a recent study found that 52 percent of cereals marketed to children contain more sugar per one-cup serving than three chocolate-chip cookies). So we shopped the cereal aisle and, with Gidus’s advice, found five of the best options.

 

Post Shredded Wheat

A satisfying belly filler 

Consuming complex carbs in the morning—Shredded Wheat has 47 grams of whole grains per serving—helps restore your muscles’ glycogen stores, your body’s primary source of energy during a ride. 

Per 2 biscuits: 160 calories, 1g fat, 6g fiber, 0g sugar, 5g protein

Nature’s Path Flax Plus Flakes

Good ol’ fashioned raisin bran 

Most raisin brans contain sugarcoated raisins, which push sugar to nearly 20 grams per serving. To get the energy without the crash, add 1/4 cup of unsweetened raisins to plain flakes. 

Per 3/4 cup: 110 calories, 1.5g fat, 5g fiber, 4g sugar, 4g protein

Arrowhead Mills Puffed Rice

Something light and not sweet 

Made from whole-grain brown rice, it’s lower in fiber than some others—not necessarily a bad thing. It’s a great choice for immediate energy just before a ride because it digests quickly. 

Per 1 cup: 60 calories, 0g fat, 1g fiber, 0g sugar, 1g protein

KIND Healthy Grains Cinnamon Oat Clusters With Flax Seeds

A hearty granola 

Whole grains, including oats, amaranth, quinoa, and flax seeds, make this low-fat granola high in omega-3 fatty acids—about 720mg per serving—which help combat inflammation. 

Per 1/3 cup: 130 calories, 4g fat, 3g fiber, 6g sugar, 3g protein

Kashi GOLEAN Crisp! Toasted Berry Crumble

A touch of sweetness 

High in protein and still below the maximum recommended sugar content, these whole-grain oats and dried berries make for an antioxidant-rich combo to fend off free radicals and help speed recovery. 

Per 3/4 cup: 180 calories, 3.5g fat, 8g fiber, 10g sugar, 9g protein

(**cyclingmagazine.com)