Try these smoothie recipes for cyclists as we continue our Cycling Nutrition Tips series with thanks to Team Sky Head Chef Søren Kristiansen and Nigel Mitchell, Head of Nutrition at Team Sky
Making smoothies as a pre or post workout nutritional supplement is a great way to turbo charge your cycling training plan.
Team Sky Nutrition Series – Smoothie Recipes for Cyclists
Team Sky Smoothie Recipe
Smoothie recipes for cyclists: Mixed fruit smoothie with a shot of seeds for added brownie points
- Lemon peel
- Cows milk or rice milk if lactose intolerant
- Seeds: Pumpkin, flax, goji berries
- Peel and chop the fruit and place in a hand blender or smoothie maker
- Add some lemon zest
- Add milk
- Blend until you reach your preferred consistency and serve a medium sized glass for each rider!
Smoothies are great for cyclists because by mixing different fruits and seeds you can get a range of vitamins, minerals, protein and fats into your regular diet.
Chef Søren Kristiansen uses rice milk because some riders get upper respiratory congestion and some have lactose intolerance. Respiratory efficiency and gut health is very important when you are taking on large rides on a Grand Tour, preparing for a sportive or taking on a multi day cycling holiday.
Lactose intolerance can also increase during times of stress so if you think you might be showing signs of lactose intolerance then rice milk is worth a try.
Fruit and Seeds:
- Apples are a great source of soluble fibre and so will keep you fuelled up for longer and less reliant on sugary snacks, the vitamin C and antioxidants will help keep you healthy
- Mangos are juicy, tasty multivitamin alternatives packing in vitamins A, B6, C and E as well as potassium and soluble fibre to improve gut health
- Blueberries and strawberries are high in antioxidants that keep us health by fighting disease-inducing free radicals in our body
- Lemon peel can aid digestion by helping to reduce gas and cramping in the digestive system
- Bananas are high in potassium, which is vital for muscle contraction one banana delivers your 4mg of potassium that you need every day
- Seeds are high in fiber, vitamin E, monounsaturated fats, protein, iron ,folic acid and zinc
- Goji berries contain all essential amino acids, have the highest concentration of protein of any fruit and are loaded with vitamin C, calcium, zinc, selenium and a whopping 15 times the amount of iron found in spinach
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
- Tip 3: 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:
Photo Credit: Follow @TeamSkyChef for inspirational recipe ideas for cyclists