Consistently eating a good breakfast for cycling will help you keep energized for longer and improve your power to weight ratio if accompanied by a progressive cycling training plan.
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 who talk us through a perfect breakfast for cycling:
Breakfast for Cycling: Team Sky Porridge Recipe
Breakfast for Cycling: Porridge served with banana purée, crushed seeds, goji berries and fresh strawberries and blueberries
Ingredients
Serves 1
Porridge:
- 350ml of water and milk (or rice milk)
- 4 tablespoons oat porridge flakes
- 1 table spoon quinoa
Porridge flavouring:
- Ground cinnamon
- Ground ginger
- Fresh vanilla pod
- Lemon zest
- Fresh strawberries and blueberries
- Crushed seeds and goji berries
- 1 banana
- 1/2 teaspoon sugar
- 1 or 2 tablespoons of low fat crème fraîche, yoghurt or milk
Cooking Method
- Bring the water and milk to the boil
- Add the flavoring and then add the porridge oat flakes and quinoa
- Simmer for 4-5 minutes stirring frequently whilst preparing the banana purée
- Boil the banana in water with 1/2 teaspoon sugar
- Drain the water then mash the banana into a purée with crème fraîche or yoghurt
- Serve a dollop of the banana purée on the porridge and sprinkle with fresh strawberries and blueberries, crushed seeds and goji berries
Nutritional Benefits
Porridge:
- Porridge has a Low Glycemic Index (GI) so your body will digest it slowly and release energy into your bloodstream for longer
- Porridge is a great source of soluble fibre which may help digestion, reduce high blood cholesterol and help prevent heart disease
- Porridge contains the essential nutrients zinc, iron, magnesium, antioxidants, vitamin B and vitamin E
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
- Bananas are high in potassium, which is vital for muscle contraction one banana delivers your 4mg of potassium that you need every day
- Blueberries, strawberries and blackberries are high in antioxidants that keep us health by fighting disease-inducing free radicals in our body
- 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
- 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