Dinner for Cyclists

Cycling Nutrition Tips – Dinner For Cyclists

Consistently eating a nutritionally balanced dinner for cyclists will help you recover from the training sessions in your cycling training plan.

We conclude our Cycling Nutrition Tips series with thanks to Team Sky Head Chef Søren Kristiansen and Nigel Mitchell, Head of Nutrition at Team Sky who talk us through a perfect dinner for cyclists.

Dinner for Cyclists: Team Sky Dinner Recipe

Starter: Vegetable and Mango Salad

Ingredients

  • Brocoli
  • Cauliflower
  • Mango

Cooking Method

  1. Thinly slice the raw brocoli and cauliflower with a mandoline slicer
  2. Thinly slice mangos and combine together with the vegetables and olive oil to taste
  3. Leave to marinade for 90 minutes or longer – the pectin from the mango will break down the vegetables

Nutritional Benefits

Brocoli:

  • Packed full of Vitamin A and K, two vitamins essential for those taking Vitamin D supplements
  • Contains kaempferol for anti-inflammatory benefits
  • Steamed brocoli has cholesterol-lowering benefits

Cauliflower:

  • Packed full of nutrients that support the body’s detox system, its antioxidant system, and its inflammatory/anti-inflammatory system
  • Great source of fibre for the digestive system

Tomatoes with Buffalo Mozzarella

Team Sky Dinner for Cyclists

Ingredients

  • Buffalo Mozzarella
  • Fresh Basil
  • Tomatoes

Cooking Method

  1. Chop the tomatoes and mix with fresh basil leaves and olive oil
  2. Thinly slice or tear the mozzarella
  3. Serve the tomatoes on top of the mozzarella for a taster easy starter you can prepare in advance

Nutritional Benefits

Tomatoes:

  • Tomatoes are rich in lycopene and its antioxidant properties are important for bone health
  • Tomatoes are loaded with antioxidants; vitamin C, beta-carotene, manganese and vitamin E
  • Excellent source of phytonutrients – basically eat a lot of different coloured vegetables each day and you’ll be healthier!

Mozzarella:

  • Good source of protein and calcium
  • But also calorie-dense and high in saturated fat so use in moderation!

Roasted Salmon Fillets with Vegetables

Ingredients

  • Salmon Fillets
  • Honey
  • Aubergine
  • Spinach
  • Asparagus

Cooking Method

  1. Cover the top of the salmon fillets with honey
  2. Season a grease proof paper line baking tray and add the salmon fillets
  3. Roast fillets for 6-7 minutes at 180C
  4. Sauté the asparagus and aubergine and add spinach for the final minute of cooking
  5. Serve the salmon fillets on a a bed of sautéed vegetable and add olive oil to taste

Nutritional Benefits

Salmon:

  • Excellent source of omega-3 fatty acid – essential for cardiovascular health
  • Lean source of muscle building protein

Aubergine:

  • Can help to regulate cholesterol levels

Spinach:

  • If there’s one food that can clim to be a superfood it’s spinach, calorie for calorie it contains more nutrients than any other food

Asparagus:

  • An excellent source of anti-inflammatory nutrients

Tenderloin of Beef

Ingredients

  • Tenderloin of beef
  • Beetroot

Cooking Method

  1. Trim the fat off the tenderloin
  2. Seal the tenderloin in a very hot griddle pan to lock the juices inside
  3. Season a grease proof paper line baking tray and add the salmon fillets
  4. Roast for 10 minutes at 200C
  5. Rest for 10 minutes wrapped loosely in tin foil
  6. Cook for a further 5 minutes
  7. Rest for 5 minutes more
  8. Slice thinly and serve on a bed of sliced beetroot

Nutritional Benefits

Tenderloin of Beef:

  • Lean source of muscle building protein
  • Source of vitamin B and zinc, phosphorus and selenium

Beetroot:

  • Unique source of betalains that give your body antioxidant, anti-inflammatory, and detoxification support

Carbohydrates to Serve with Dinner

Quinoa:

  • Like porridge, quinoa has a low GI and is a great source of protein too
  • Quinoa is a “complete” protein containing all nine amino acids
  • Quinoa is a good source of iron which helps keep our oxygen carrying red blood cells healthy

Basmati Rice:

  • Like quinoa, Basmati rice has a low GI so your body will digest it slowly and release energy into your bloodstream for longer

Team Sky Nutrition Series

Looking to loose weight and gain power? Eat and hydrate smarter with our top Cycling Nutrition Tips from Team Sky:

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Photo Credit: Follow @TeamSkyChef for daily pictures of some seriously amazing food

Nutritional Advice: Supplementary nutritional advice from whfoods.org

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