Big breakfasts
Give yourself an edge thanks to some potent ingredients and sensible fuelling
“Nitric oxide allows more oxygen to be delivered to the muscles”
Signed up for an event this spring? It’s worth practising now to see which types of foods work best for you before a big ride. Pre-prep these recipes the night before and they’ll help you on your way, thanks to their nutritional content. The overnight oats could give you an oxygen boost as they fuel you, while the kedgeree is a portable veggie meal with complete protein and plenty of carbs that’s relatively easy on the stomach.
POMEGRANATE OR BEETROOT BIRCHER (V)
As well as the many antioxidant benefits of both beetroot and pomegranate, they also contain nitrates, which convert to nitric oxide in your body and open blood vessels, allowing more blood and oxygen to be delivered to the muscles. Why not try both?
Prep 5mins plus 3+hrs soaking Serves 1
Ingredients For the pomegranate bircher
• 50g natural muesli
• 130ml pomegranate juice
• 1 tbsp natural yoghurt
• 1 tbsp chia seeds
• 1 tbsp pomegranate seeds
• 1 tsp honey
For the beetroot bircher
• 50g natural muesli
• 130ml beetroot juice
• 1 tbsp natural yoghurt
• ½ apple, sliced
• Handful fresh blueberries & flaked almonds
METHOD
1 Put the muesli into a bowl and pour over the juice. Leave to soak overnight, or for a good few hours.
2 Add the extra ingredients, depending which version you’re preparing, and enjoy immediately.
NUTRITIONAL ANALYSIS
Beetroot 426Kcals • 20g fat
• 3g saturates • 57g carbs
• 37g sugars • 7g fibre
• 9g protein • 0.2g salt
Pomegranate
414Kcals • 19g fat • 4g saturates • 55g carbs
• 36g sugars • 6g fibre
• 8g protein • 0.2g salt
Key ingredients: Pomegranate
Along with performanceenhancing nitrates, and antioxidants that protect the body against inflammation, the high-fibre, jewel-like seeds of this fruit are also rich in potassium and magnesium.
Beetroot
This root is also packed with antioxidants, and iron, which helps with oxygen transport in red blood cells.