We all know the importance of eating right. What you eat affects your health, your mood, and your cycling performance. You Are What You Eat — so, your shopping list could be likened to your body’s fuel receipt. Are you fuelling right for endurance sport and cycling adventures?
In this post, I take a look at items that often feature on my own shopping list. The selection is strongly influenced by insights that I have gained from nutritional experts, as well as ingredients used in recipes from books such as Hannah Grant’s ‘The Grand Tour Cookbook’.
I have split the list out into different nutritional categories — to make sure all bases are covered, and hopefully give a range of options for different dietary preferences.
Protein
- Eggs — egg yolks are a source of choline, important to reduce muscle fatigue
- Wild salmon — fish is a great source of omega 3 fatty acids
- Frozen plaice fillets — white fish is a source of low-fat protein
- Smoked mackerel — makes a quick-and-easy high-protein risotto, also high in omega 3
- Sardines and tuna — an ideal store cupboard protein source
- Poultry (chicken or turkey) — an easy-to-digest super-lean protein source
- Lean beef mince — high in iron, vitamin B, zinc, and selenium
- Cottage cheese — a source of protein and calcium
- Greek-style yoghurt — more protein than standard yoghurt, great for ‘Granola Yoghurt Pots’
- Semi-skimmed milk — a super-food/drink
- Chickpeas — make ‘Healthy Homemade Hummus’
- Mixed bean salad — high in fibre and protein
- Mixed nuts — high in vitamin E, copper, and magnesium
Carbohydrates
- Porridge oats — the ‘King of Carbohydrates’
- Sweet potatoes — high in vitamin A & C, as well as iron, potassium and fibre
- New potatoes — ‘skin-on’ means more fibre
- Rice — brown rice is ideal for everyday, white rice for pre-ride/race
- Lentils and quinoa — slow release energy, high in protein, high in fibre
- Wholemeal bread — a good source of vitamin B
- Wholewheat pasta — lower-GI carb source than white pasta
- White pasta — preferred by many, especially just before an event/ride
- Couscous — pasta in a different form
Fats
- Olive oil — the best ‘healthy fat’
- Rapeseed oil — good for high-temperature cooking
- Nut butters — full of good fats, vitamins, and protein
- Coconut cream and oil — rich in medium chain triglycerides (MCTs) i.e. ‘good fats’
- Seeds — pumpkin, linseed, sunflower seeds – add them to bread mixes to reduce the GI level
Fruit and Vegetables
- Spinach — high in iron, magnesium, and calcium
- Celery — high in vitamin A & C, and high in fibre
- Cucumber — vitamin B and fibre
- Carrots — source of vitamin A
- Cherries — high in anti-oxidants
- Blueberries — vitamins K & C, and anti-oxidants
- Tomatoes — source of vitamin C
- Mixed peppers — packed full of vitamins
- Pakchoi — a nutrition powerhouse containing potassium, vitamin A, C & K, loads of minerals
- Oranges — vitamin C for a healthy immune system
- Apples — good source of fibre
- Pears — good source of fibre, vitamins B2, C & E
- Bananas — instant fruity energy, high in vitamin B6
- Broccoli — vitamin B6 and vitamin C
- Beetroot — high in performance boosting nitrates
- Onions — best lightly cooked: packed full of folate, potassium, and magnesium
- Mushrooms — high in anti-oxidants
- Celeriac — vitamin B6, calcium, and magnesium
- Butternut squash — vitamin A, B-6 and C, and magnesium; dietary fibre
- Dried fruit — dates, raisins, apricot – great for ‘Pimp Your Porridge’
Beverages
- Coffee — ‘The Life Blood of Cyclists’
- Green tea — high in polyphenols and a strong anti-oxidant
- Herbal tea — relaxation benefits
- Fruit juice — high in sugar, but okay as pre-ride energy
Extras
Spices — turmeric is proven to decrease muscle soreness
Herbs — for example, basil may reduce inflammation; mint can calm bowel trouble
Ginger — great for adding a bit of zing, and proven to reduce muscle soreness
Garlic — a very powerful antibiotic that may also help to reduce blood pressure
Chocolate (dark) — rich in minerals and anti-oxidants
