NUTRITION

Fuel your pre-season training sessions with these four vegan breakfast recipes, each one packed with the ideal ratio of carbs, protein, fats and nutrients

Whether you’re a vegan or trying to bring a more plant-based bias to your diet, it’s important to take on board a good balance of carbohydrate, protein and healthy fats, as well as those all-important micronutrients to fuel your training, especially as intensity increases. These four vegan breakfasts are designed to pack in just that, without compromising on taste. First, this utterly delicious, creamy Nut butter porridge will set you up for a day in the saddle as it’s packed with slow-releasing carbohydrate then boosted with protein and healthy fats to keep you going for longer. I love it with smooth organic peanut butter and passion fruit, but it’s fine to use whatever nut butter and fruit combo you prefer.

Next up, a tasty post-training brunch: Pumpkin pancakes. Egg is replaced here with super healthy flaxseed, which is loaded with fibre and protein and a great source of immune-strengthening zinc. High in vitamin A, vitamin C and the antioxidant beta carotene, as well as a great source of potassium, pumpkin makes a great recovery food. It’s relatively high on the glycaemic index too, so will top up depleted glycogen stores quickly.

If you’re a fan of eating breakfast after your early-morning training, try these tasty Spicy breakfast tacos. Pop the tofu in the marinade before you go out (or even the night before), stir fry on your return, serve with a wedge of lime and plenty of freshly ground black pepper, then tuck into a satisfying, protein-packed brunch.

It took me a long time to bring myself to trying a chia pudding as I’ve always been put off by its frogspawn appearance! Now, I’m addicted to the stuff, especially this lightly-spiced version: Chai chia pudding. Delicious and highly nutritious to boot, rich in omega 3 and fibre, as well as protein, vitamins and minerals, you can prepare this dish the night before, even pop it into a Tupperware to transport to work if you like.

Nutritionist and keen amateur athlete Kate Percy set up the #GoFaster campaign in 2009, and now has a website (gofasterfood.com), several books and a new range of Go Bites - allnatural energy balls.