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
- Thinly slice the raw brocoli and cauliflower with a mandoline slicer
- Thinly slice mangos and combine together with the vegetables and olive oil to taste
- 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
Ingredients
- Buffalo Mozzarella
- Fresh Basil
- Tomatoes
Cooking Method
- Chop the tomatoes and mix with fresh basil leaves and olive oil
- Thinly slice or tear the mozzarella
- 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
- Cover the top of the salmon fillets with honey
- Season a grease proof paper line baking tray and add the salmon fillets
- Roast fillets for 6-7 minutes at 180C
- Sauté the asparagus and aubergine and add spinach for the final minute of cooking
- 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
- Trim the fat off the tenderloin
- Seal the tenderloin in a very hot griddle pan to lock the juices inside
- Season a grease proof paper line baking tray and add the salmon fillets
- Roast for 10 minutes at 200C
- Rest for 10 minutes wrapped loosely in tin foil
- Cook for a further 5 minutes
- Rest for 5 minutes more
- 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:
- Tip 1: Add Nuts and Seeds to your daily diet
- Tip 2: Test out Smoothie Recipes for Cyclists
- Tip3: Breakfast for Cycling
- Tip 4: Juice Recipes for Cyclists
- Tip 5: Dinner for Cyclists
Sportive Training Plan
Are you in training for a sportive? Use our free 12 week Sportive Training Plan to get you in the best possible shape for your sportive challenge. Simply fill the form below and we’ll send you your free training plan:
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Photo Credit: Follow @TeamSkyChef for daily pictures of some seriously amazing food
Nutritional Advice: Supplementary nutritional advice from whfoods.org