Ten ingredients every cyclist should have in their kitchen cupboard
Words MICHAEL DONLEVY Photography TAPESTRY
Kitchen cupboards are often where foods go to die. One day you go on a superfood health kick, the next that jar of fenugreek at the back of what passes for a larder is three years out of date and gathering dust.
That’s a waste of cupboard space, because as busy cyclists we should be stocking up on staples that are tasty and versatile as well as healthy. ‘Cyclists like to spend a lot of time on the bike rather than in the kitchen, but riding a bike causes muscle damage, especially if you’ve done a race or high-intensity session,’ says Mayur Ranchordas, performance nutrition consultant and Professor of Applied Human Nutrition for Sport and Exercise at Sheffield Hallam University. ‘There are plenty of staple foods you can keep in stock that help not just with recovery but with things like immunity and bone health.’
Here are some examples of those staples that will stop your cupboards, and your body, from feeling neglected.
KEFIR
It might be new to many cyclists, but kefir is full of health benefits. This fermented drink is made by adding kefir grains – a mix of bacteria and yeast cultures – to milk. The fermentation process metabolises the lactose to produce an array of beneficial compounds.
‘Cyclists will be drawn to kefir’s bioactive compounds, such as kefiran and peptides, which have anti-inflammatory properties to help muscles recover,’ says Ranchordas. ‘It’s also a good source of probiotics, which help with the absorption of nutrients and boost immunity.’
TINNED TUNA
‘I’ve always proposed a “food first” approach – getting nutrients from fresh food rather than supplements whenever possible, but when you’re cycling a lot you need meals or snacks that are quick and convenient,’ says Ranchordas. ‘Tinned tuna is a great source of protein and easy to add to pasta, salad, a sandwich or a wrap, so it can form the basis of a quick yet nutritious meal.
‘It depends slightly on your weight, but most adults need 30-40g of protein for recovery. One tin will give you most or all of that.’
BEETROOT
‘It comes in many forms – juice, shots, pickled or fresh – but they’re all equally nutritious. Beetroot is packed full of nitrates and polyphenols, which give it the bright colour that stains everything it touches,’ says Ranchordas.
Nitrates are broken down by your saliva to nitric oxide, which helps transport oxygen around the body to fuel the muscles. They also reduce perceived effort and heart rate, and have been shown to
