GO FASTER FUELLING
Build up to a big ride with this countdown of calorie-boosting, stamina-sustaining meals devised by sports scientists for the optimum balance of performance-enhancing energy, great taste and a family meal in the process...
10 Turkey Spaghetti Bologne se
SERVES 4 “This is a lighter and healthier version than beef mince Bolognese. Turkey is loaded with B vitamins, phosphorus, potassium, iron, selenium and zinc,” explains Anita Bean, sports nutritionist, champion athlete and author of The
Runner’s Cookbook (Bloomsbury). “Turkey also contains beta-alanine, which can reduce fatigue and improve performance during highintensity exercise.”
INGREDIENTS
250g wholewheat spaghetti 1 tbsp olive oil 1 onion, chopped 500g turkey mince 2 celery sticks, chopped 2 garlic cloves, crushed 2 carrots, peeled and diced 2 × 400g tins chopped tomatoes 2 tbsp tomato purée 1 tsp dried oregano (or 2 tbsp fresh oregano) 1 bay leaf Dash of Worcestershire sauce Salt and black pepper to season 2 tbsp grated Parmesan cheese Serve with green vegetables, such as spring greens or cabbage
METHOD
1. Cook the pasta in plenty of boiling water according to the directions on the packet. Heat the oil in a large non-stick pan over a medium heat.
2. Add the onion and cook for 3-4 mins until translucent.
3. Add the turkey mince and cook, stirring for approximately 4–5 mins.
4. Add the celery, garlic and carrots and cook for 3–5 mins. Stir in the tomatoes, tomato purée, herbs, Worcestershire sauce and seasoning.
5. Simmer for 45 mins (or longer) until the sauce has thickened.
6. Stir through the cooked pasta and scatter over the Parmesan. Preparation time: 8-10 mins Cooking time: 60mins
NUTRITION INFO !PER SERVING"
Calories 566kcal Carbohydrate 56g Protein 48g Fat 14g
9" TURKEY BREAST S T E A K WI T H HOMEMADE SWEE T POTATO WEDGE S & WI LT E D S P I N AC H
SERVES 1 “Containing quality, easily digestible protein, this is a high-protein meal with slow-release carbohydrates and ‘glow nutrients’ from the spinach. The turkey is also a really good source of beta-alanine,” says Nigel Mitchell head of nutrition at EF-Drapac and author of Fuelling The Cycling
Revolution (Bloomsbury). INGREDIENTS 200g turkey breast, thinly sliced 1 medium sweet potato, cut into wedges 2 tsp olive oil ½ tsp paprika 100g fresh spinach 1 tbsp pistachio nuts, chopped ( optional) ½ garlic clove, peeled and chopped ( optional) Salt and pepper to season METHOD 1. Preheat your oven to 180°C, Gas 4. 2. Clean the sweet potato, but don’t peel it. Cut it into rough wedge shapes and par boil for about 5 mins.
3. Drain the water and drizzle with half the olive oil, sprinkle on the paprika, salt and pepper. Transfer to a baking tray and roast for 20–30 mins or until they feel soft when you prick them with a fork.
4. With about 15 mins of the sweet potato cooking time left, season the turkey strips with salt and pepper and lightly drizzle with the remaining olive oil. Cook under a medium grill for about 4 mins each side, then remove from the heat.
5. While the turkey is resting, add the spinach to a pan with a splash of water. Cook on a moderate heat for about 5 mins or until it’s cooked down but is still firm. You can add garlic for extra flavour, stirring it into the spinach, and top with the chopped pistachio nuts. Preparation time: 5-10 minutes Cooking time: 35 mins
NUTRITION INFO !PER SERVING"
Calories 691kcal Carbohydrate 44g Protein 55g Fat 32g
8 Hoy’s Record-Breaking rittata
SERVES 4 “We devised recipes to help fuel and deliver ‘exercise outcomes’ for both track cycling and distance cycling,” explains Lauren Delaney, Team GB nutrition scientist. “A frittata, as suggested by Sir Chris Hoy, is a great option to cook eggs in bulk and use as a snack throughout the day. It will supply enough protein to support muscle growth while the new potatoes provide energy for training. The spinach is a source of iron and calcium to support training.”
INGREDIENTS
10 eggs 75g feta
bag baby spinach leaves, washed 2 medium potatoes, peeled, diced and cooked Salt and pepper to season METHOD
1. Heat a saucepan over a medium heat and add the oil and spinach leaves along with a pinch of salt and pepper. The spinach will cook very quickly. Once the spinach has wilted, remove from the pan into a colander and leave to drain.
2. Crack the eggs into a bowl and whisk with a pinch of salt and pepper.
3. In a medium sized oven-proof sauté pan place the spinach and potato and crumble over the feta. Now pour over the egg and place the pan into a pre-heated oven at 180°C for 12-15 mins or until the egg mix is cooked. Preparation time: 5 mins Cooking time: 15 mins
NUTRITION INFO !PER SERVING"
Calories 303kcal Carbohydrate 38g Protein 7g Fat 13g
“A FRIT TATA IS A GREAT OPTION TO COOK EGGS IN BULK AND USE AS A SNACK THROUGHOUT THE DAY”
7 Easy Omelette
SERVES 1 “If there’s one thing that a chef on a pro cycling team has to be able to do, it’s turn out delicious soft and fluffy omelettes,” explains Nigel Mitchell. “An omelette should be soft, fluffy, and definitely not rubbery. Many people overcook omelettes, which can denature the proteins, altering their chemical structure and making them hard to digest.”
INGREDIENTS
3 medium free range eggs 1 tsp olive oil Salt and pepper to season A few cherry tomatoes, halved A few mushrooms, halved Chives, finely chopped, to sprinkle
METHOD
1. Crack the eggs into a bowl with some salt and pepper to taste and whisk well.
2. Warm a non-stick skillet or pan for a few minutes on a gentle heat and cover the base with olive oil. The oil will heat quickly and is ready when it becomes runny; if it is smoking, it is too hot. To check the heat, drop a small amount of egg into the pan and it should quickly cook, but not sizzle.
3. Add the omelette mixture to the pan. Stir it gently until it begins to set. Then just use a spatula to lift it around the sides to ensure it doesn’t stick.
4. After a couple of minutes it should be firm enough to fold. Give it a little squeeze with the spatula: if it’s a bit runny, it needs a bit more cooking. Serve with fried tomatoes or mushrooms, if desired, and a sprinkle of chopped chives. Preparation time: 2-3 mins Cooking time: 3-4 mins
NUTRITION INFO !PER SERVING"
Calories 221kcal Carbohydrate 0g Protein 22g Fat 19g
“A N OMELE T T E S H OULD B E S OF T, F L U F F Y, A N D D E F I N I T E LY N OT R U B B E RY ”
6 Performance Porridge
SERVES 1 “A great breakfast for any day in the build-up to a long ride or on the day itself,” says Anita Bean. “The combination of slow-release carbs and protein provides sustained energy, and staves off mid-morning hunger.” You don’t have to stick with oats – you can make porridge with other types of grain, such as quinoa, amaranth, freekeh, buckwheat, teff or pearled spelt. INGREDIENTS 50g rolled oats 300ml milk Pinch of cinnamon 1 tbsp pistachios, chopped 1 tbsp dried sour cherries
METHOD
1. Mix the oats and milk in a saucepan. Bring to the boil, turn down the heat to a simmer and cook for 4-5 mins, stirring frequently.
2. Once you have the consistency you prefer, stir in the cinnamon.
3. Pour into a bowl and top with the pistachios and cherries. Substitute a handful of fresh or defrosted frozen blueberries, raspberries or blackberries and a drizzle of honey, for the pistachios and cherries. Preparation time: 1 min Cooking time: 4 mins NUTRITION INFO !PER SERVING" Calories 456kcal Carbohydrate 62g Protein 20g Fat 13g
5 BIRCHER MUESLI
SERVES 1 “A perfect morning-of-the-ride breakfast, ideally prepped thenight-before,”says Team Sky nutritionist James Forsyth. INGREDIENTS 50g rolled oats 100g orange juice 30g 0% fat Greek yoghurt! 2 tbsp chopped dates 1 tbsp honey 1 banana, mashed 1 Granny Smith apple, grated METHOD 1. Mix all the ingredients together and leave covered in the fridge overnight. Preparation time: 2-3 mins Cooking time: 2-3 mins NUTRITION INFO !PER SERVING" Calories 187kcal Carbohydrate 30.3g Protein 5.7g Fat 3.5g
4 Pistachio paté with homemade sweet potato wedges & wilted spinach
SERVES 6 “Replacing the turkey, (see number 9) for pistachio pâté delivers all the key go and glow nutrients and is an ideal option to have cold when travelling,” says Mitchell.
INGREDIENTS
100g carrots, peeled and finely chopped 120g celery, chopped 1 tsp cumin seeds 1 garlic clove, chopped 150g leeks, trimmed and finely chopped 150g dried split red lentils 1 tsp olive oil 100g pistachio nuts, roasted and chopped 150g quinoa 3 tbsp tomato purée 300ml water
tsp paprika Salt and pepper to season
METHOD
1. Heat the olive oil and soften the garlic, leeks, carrots and celery with the cumin seed over a medium heat for about 5 mins. Add the tomato purée.
2. Stir in the quinoa, red lentils and about two-thirds of the pistachios (save the rest to make a topping).
3. Add the water gradually until the fluid is absorbed and the lentils and quinoa are cooked. This will usually take about 15–20 mins.
4. Season with paprika and add salt and pepper to taste. Put in a food processor and blend until smooth.
5. Spoon the mixture into a container and top with the remaining chopped pistachios. Serve warm or cold with sweet potato wedges and wilted spinach. Preparation time: 5-6 mins Cooking time: 35 mins
NUTRITION INFO !PER SERVING"
Calories 290kcal Carbohydrate 34g Protein 13g Fat 11g
3 PUMPKIN RISOTTO
SERVES 1 “An ideal night beforeyour-ride meal with slow-release carbs and protein,” suggests Forsyth.
INGREDIENTS
1 small pumpkin or butternut squash 1 brown onion 1 clove of garlic 2 tbsp of olive oil 80g carnaroli rice 280ml chicken stock 2 tbsp of Parmesan cheese Salt and black pepper
METHOD
FOR THE PUMPKIN PUREE 1. Cutthepumpkininhalfandscoop out the seeds and discard. 2. Place cut side up in a roasting dish and cover with foil. 3. Bakethepumpkinina170°Coven for around 45 mins or until cooked. 4. Scoop out the flesh into a food processor and blend until smooth. FOR THE RISOTTO
1. Peel and finely dice the onion and garlic and sweat on a medium heat in a pan along with the oil.
2. Add the rice, mix and add a third of the stock. Stir gently until nearly all of the liquid has been absorbed.
3. Add a third more of the stock and repeat above.
4. Add the final third, when half has been absorbed, remove from the heat and add 200g of the pumpkin purée and Parmesan.
5. Mix until the cheese has melted, season to taste. Preparation time: 10 mins Cooking time: 60-70 mins
NUTRITION INFO !PER SERVING"
Calories 185kcal Carbohydrate 19g Protein 12g Fat 12g
2 BA NA NA POWER PAN CAKES
SERVES 6 “These refined sugar-free pancakes are perfect for breakfast or an after-ride snack,” suggests Toral Shah, nutritional scientist, chef and founder of theurbankitchen.co.uk. “The batter is suitable for vegetarian and wheat-free diets.”
INGREDIENTS
100g oats 1 ripe banana 300g cottage cheese 1 tsp ground cinnamon 1 tsp vanilla extract 4 eggs 1 tsp olive oil or rapeseed oil Serving suggestion: 100g blackberries or blueberries and Skyr high-protein yoghurt
METHOD
1. Add the pancake ingredients, except the oil, to a bowl and blend with a hand blender or food processor.
2. Heat a non-stick frying pan and add the oil.
3. Slowly drop tablespoons full of the pancake batter into the pan.
4. Cook until the edges roll up and there are bubbles in each pancake. This should take between 1–2 mins. 5. Flip and cook for another 1 min. 6. Serve with the Skyr and berries, if you wish. Preparation time: 2-3 mins Cooking time: 5 mins
NUTRITION INFO !PER SERVING, MINUS SKYR AND BERRIES"
Calories 189kcal Carbohydrate 19g Protein 12g Fat 6g
1 irst Place Fig & Cherry Flapjack
MAKES 8 An in-saddle snack that makes for a great, light pre-ride meal too. “The oats, cherries and figs provide carbohydrates for energy during long training rides,” explains Lauren Delaney. “This dish can be made in advance and portioned-up and easily transported, so is an ideal and healthy snack to help refuel during a long training ride.”
INGREDIENTS
6 tbsp manuka honey 2 tbsp rapeseed oil 3 tbsp organic peanut butter 280g porridge oats 3 tbsp flax seeds 1 tbsp chopped dried cherries 4 chopped dried figs “THE OATS , CHERRIES & FIGS PROVIDE CARBOHYDRATES FOR ENERGY DURING LONG TR AI NI NG RI DES”
METHOD
1. In a large saucepan place the honey, rapeseed oil, and peanut butter and place over medium heat. Mix well until combined. 2. Add the remaining ingredients and stir until all of the ingredients are combined. 3. Place the mix into a lined baking tray and cook at 180 C for 12-15 mins. 4. Once cooked allow to cool before slicing and serving. Preparation time: 2-3 mins Cooking time: 15 mins
NUTRITIONAL INFORMATION ! PER SERVING "
Calories 303kcal Carbohydrate 38g Protein 7g Fat 13g