A lot of people loves cycling. With all its known benefits, who wouldn’t be encouraged to give it a try? From keeping your body fit and boosting mental health to improving the heart, there’s plenty of things that this activity can offer.
However, did you know that cycling also requires the right type foods? Just like cars and other vehicles, cyclists are also required to have food as their fuel, especially when going on a long cycling trip.
Fortunately, there are tons of healthy recipes out there that are sure to provide all the nutrients every cyclist needs. Bicycling put together a list of easy and delicious recipes perfect for those cycling enthusiasts. Check them out below:
The Muscle-Soothing Smoothie
This yummy and refreshing smoothie promises to keep you hydrated during long cycling trips.
It is rich with vitamin C, beta carotene, copper, and enzyme bromelain – all of which are essential in keeping you energized throughout the day.
Here’s how you do it:
- 2 cups frozen baby spinach
- 1/4 avocado
- A small frozen banana
- 6 oz. pineapple juice
This beverage is very easy to make. All you have to do is add all the ingredients in a blender and blend it to your desired smoothness. It’s that simple. Now you can enjoy this delicious and healthy drink anytime, anywhere.
The Anytime Stir-Fry
The name of this dish basically speaks for itself – you can do it anytime of the day with very little effort.
In fact, you can even cook it quickly during your cycling break.
It is packed with nutrients that will also make recovery from a long cycling trip more efficient.
Here’s what you need:
- 1 tablespoon olive oil
- 1/2 teaspoon ginger, grated
- 1/2 teaspoon red pepper, crushed
- 1 clove garlic, minced
- 2 cups total of sliced mushrooms, broccoli, red peppers, and onions
- 1/2 cup shelled edamame
- ½ cup cooked rice, rice noodles or udon noodles
- Soy sauce to taste
In a preheated pan, put together the oil, ginger, red pepper and garlic. After a minute, add the vegetables and stir-fry for at least five minutes. Then, add soy sauce depending on your taste. If you want a complete meal, serve it with rice or noodles.
The Power Breakfast Burrito
Nothing is more exciting than eating a burrito for breakfast.
This healthy meal is the perfect way to start your day, especially if you’re heading out for a long cycling trip. C
heck it out below:
- 2 eggs
- 1/4 cup beans
- 1/4 to 1/2 cup chopped bell pepper and red onion
- 1/4 cup cheese
- 10-inch tortilla
- Salsa, to taste
To make the power breakfast burrito, simply place eggs and beans in a medium bowl and whisk until fully combined.
Start heating large skillet over medium heat for 30 seconds. Coat it with cooking spray and add the egg mixture.
Cook it for one minute until the edges are no longer translucent then stir it with the spatula. After that, sprinkle the top of the egg with pepper, onion and cheddar. Reduce the heat to low and cover it.
Cook it for at least one minute until the eggs are cooked and the cheese starts melting. Place it on a tortilla and fold in both sides. Roll up to close then wrap in aluminum foil and serve.
You can bring it during your cycling for instant meal during break time.
The Pocket Rocket Fuel
This bite-sized snack is sure to fuel you throughout your cycling journey.
It gives you macronutrients that helps your muscle to stay active, which is important when you are cycling on a bumpy road or trail.
The kick of caffeine on this recipe will also keep you awake during your cycling.
Plus, you can store it almost anywhere and eat during your cycle journey with fellow cyclists.
- 1/2 cup natural chunky almond or peanut butter
- 1/2 cup brown rice syrup
- 1/2 cup vanilla protein powder (vegan or dairy)
- 1/4 teaspoon ground cinnamon
- 1 tsp. espresso powder (optional)
- 2 Tbsp. unsweetened Dutch-processed cocoa powder or coconut or almond meal (for rolling)
- Dash of sea salt
Start by combining the nut butter and brown rice syrup. Microwave on high for one minute. After that, stir it until it is fully combined.
Add the protein powder, cinnamon and espresso powder. Use a tablespoon to make bite-sized balls. Roll it into cocoa powder or coconut or almond meal.
Sprinkle it with sea salt on top and store in the fridge for up to two weeks.
Cashew and Bacon
These bars made by Telegraph will help you for your long runs.
It gives you endurance boost and makes you feel full for a long time, which is perfect for your bike travels.
- 2 cups calrose rice or “sticky” rice
- 1½ cups water
- 225g bacon
- 3 eggs
- ½ cup cashews
- ¼ cup nut butter
- ½ cup raisins (optional)
Combine rice and water in a rice cooker or sauce pan. After that, start frying bacon over a medium-high heat. Drain fat and wrap bacon in paper towels and crumble.
Start beating the eggs and softly scramble over the pan. Mix the cooked rice, bacon, scrambled eggs, cashews, nut, butter and raisins. Place the mixture in a square pan with about 1 ½ inch thickness.
Let it cool in the fridge then slice into square shapes.