Cyclists looking for recovery nutrition
You want to know whether dried fruit provides enough protein after a hard training session, and when another protein source might work better as part of your meal.
Who is this relevant to?
Cyclists who take everyday foods with them
You’re looking for an alternative to specialist sports nutrition and want to compare carbohydrates per serving, without confusing protein with fuel for your ride.
Cyclists who check ingredients and storage
You want to check the ingredients, allergen information and storage advice before choosing a product to take on the ride or enjoy at home.
What should you look for when choosing?
First decide whether you want to eat the fruit for carbohydrates around your ride, as a snack or as part of a recovery meal. Then choose based on the serving size, ingredients and storage advice for that specific product.
| What to consider | What to look for | Who is this most relevant to? |
|---|---|---|
| Protein for recovery | Compare the protein per 100 grams and per serving you’ll actually eat; also consider your overall diet. | If recovery is your top priority, you’ll want to know how much protein the fruit really adds to your meal. Around 36% of consumers put protein for recovery first. |
| Carbohydrates around your ride | Decide whether you’ll eat before, during or after cycling, and compare the carbohydrates per serving. | If you’re looking for everyday food to eat around a cycling session, the amount per serving matters more than a protein claim. Around 29% of consumers put carbohydrates first. |
| Ingredients and allergens | Read the ingredients list and allergen information, including any warning that other allergens may be present. | If the ingredients or your allergy requirements determine your choice, check the label on the exact pack you’re considering. Around 21% of consumers put suitable ingredients first. |
| Packaging and storage | Check the net weight and instructions for storing the product after opening; these can vary between products. | If you’re taking the fruit with you or won’t finish it quickly, suitable packaging and storage are important. Around 14% of consumers prioritise practical use and storage. |
Dried fruit can provide carbohydrates as an everyday food around a ride, but whether it’s suitable depends on your portion and when you eat it. The Netherlands Nutrition Centre says sports drinks, bars or gels aren’t necessary for every recreational cycle ride; in this context, its guidance describes intense exercise as more than an hour of sport with a lot of sweating. According to the Netherlands Nutrition Centre’s general nutrition data, a 20-gram handful of raisins contains 14.3 grams of carbohydrates. This is not the nutritional information from the label of a specific supermarket product.
Common pitfalls
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Taking a relatively higher protein value to mean it’s a complete recovery food
The three apricot products checked provide 1.6 to 2 grams of protein per 50-gram serving. Having the highest value in this limited comparison doesn’t make the fruit a complete source of protein for your recovery meal.
Compare the amount in your portion with the rest of your meal and your overall diet. The Netherlands Nutrition Centre generally advises recreational athletes not to use special protein shakes or bars without a good reason.
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Confusing ‘no added sugars’ with ‘no sugars’
Lidl describes its Alesto mango strips as having no added sugars, while noting that they contain naturally occurring sugars.
Check both the ingredients list and the nutritional information, including the total amount of sugars and carbohydrates.
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Storing soaked and other dried fruits in the same way
Once opened, AH Soaked Dried Apricots should be refrigerated at a maximum of 7 °C. Storage instructions for one product don’t automatically apply to another.
Follow the instructions on the pack you buy. Jumbo and PLUS advise storing their apricot products checked in a cool, dry, dark place.
Supermarket brands for comparison
Albert Heijn
AH Soaked Dried Apricots are one product to include when comparing apricots to eat with a meal.
- The label states 4 grams of protein per 100 grams and a pack size of 250 grams.
- The product contains water and sulphites. Once opened, refrigerate at a maximum of 7 °C; it has a limited shelf life.
Jumbo
Jumbo Pitted Dried Apricots 250 g provides product details you can use to compare ingredients and serving sizes.
- The label states 3.2 grams of protein and 51.4 grams of carbohydrates per 100 grams.
- The product contains sulphites and may contain nuts, peanuts and sesame.
Lidl
Lidl sells Alesto products, including dried mango strips.
- Lidl describes the mango strips as having no added sugars.
- According to that description, they contain naturally occurring sugars; this alone says nothing about their contribution to protein for recovery.
Aldi
ALDI sells Trader Joe's Sun-Dried Apricots in a 250-gram pack.
- ALDI describes the apricots as soft.
- That product description doesn’t indicate a higher protein value or any specific effect while cycling.
PLUS
PLUS Dried Apricots, per bag, 375 g is worth considering when comparing nutritional values and pack sizes.
- The label states 3.4 grams of protein and 55.3 grams of carbohydrates per 100 grams.
- The product contains sulphites. The larger pack size alone doesn’t tell you whether it’s a good choice for you.
Dirk
Raisins are listed as a product category at Dirk.
- Raisins can be considered as an everyday food option around a bike ride.
- Don’t use general nutrition data as the label values for a specific Dirk product.
Dried fruit on Joybuy
This selection features dried fruit described as a snack. The nutritional information provided can help you compare carbohydrates and the limited protein contribution per 100 grams.
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OHLA Dried Guava 180 g
The product description says this guava is suitable as a ready-to-eat snack.
Per 100 grams: 1.27 grams of protein and 80.3 grams of carbohydrates.
Ingredients: 95% guava, sugar and preservative.
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PHILIPPINE BRAND Dried Mango 100 g
The description mentions individually wrapped pieces for a snack on the go.
Per 100 grams: 2 grams of protein and 90 grams of carbohydrates.
The ingredients list states that it contains sulphites.
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Three Squirrels Dried Red Apricots 250 g
The product description suggests the apricots as a snack, for lunchboxes or to share.
Per 100 grams: 1.1 grams of protein and 75.5 grams of carbohydrates.
The ingredients list states that it contains apricot, sugar and sulphites.
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Be&Cheery Dried Red Apricots 300 g
The description suggests the apricots as a snack, for lunchboxes or to use in recipes.
Per 100 grams: 0.9 grams of protein and 77.4 grams of carbohydrates.
The ingredients list states that it contains apricot, sugar and sulphites.
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MUSHAN BASE Dried Mango 50 g
The description mentions individually wrapped mango, suitable for eating on the go.
Per 100 grams: 1 gram of protein and 78.7 grams of carbohydrates.
The ingredients list states that it contains sugar, glucose powder, maltose syrup and sulphites.
Frequently asked questions
Do recreational cyclists need specialist protein products?
According to the Netherlands Nutrition Centre, recreational athletes generally don’t need special protein shakes or bars. First check whether you get enough protein from your everyday diet.
Can you apply research on eating raisins before cycling to a full day of cycling?
Not necessarily. The November 2007 study in the Journal of Strength and Conditioning Research involved eight trained cyclists and a short exercise session in a laboratory. It didn’t examine a full day of outdoor cycling or protein-focused recovery.
Should you always store dried apricots outside the fridge?
No, follow the advice for the specific product. AH says its soaked apricots should be refrigerated at a maximum of 7 °C once opened; Jumbo and PLUS advise storing their apricot products checked in a cool, dry, dark place.
What should you look for in dried fruit if you have a food allergy?
Read the ingredients list and allergen information on the pack. The Jumbo apricot product checked states that it contains sulphites and may contain nuts, peanuts and sesame; always check the warnings on the product you’re buying.
Can a seller promote dried fruit with medical claims?
No. The Netherlands Food and Consumer Product Safety Authority (NVWA) states that medical claims are prohibited when selling and promoting food. A product description must not suggest that it can treat or cure a condition.