Nutritional recipes

Training is important for any sport, but nutrition is just as crucial. As an athlete, you need to make sure that you’re providing your body with the right fuel, to enable you to achieve your peak performance.

A nutritional strategy should be a long-term plan, but that doesn’t mean it has to be boring!

As James Moran, Performance Nutritionist with Team Ineos shows, you can still eat delicious meals that are healthy.

Take a look below for some recipes for all meals of the day, which have been created based on the diets of world-class athletes. All recipes shown are easy to make, taste great, and will help support your busy training schedule.

BREAKFAST

Bircher Muesli with Fruit

• 70g oats

• 150ml non-dairy semi milk (rice, almond, coconut or soya)

• 75ml apple juice

• 25g raisins

• 1 pinch of cinnamon

• 1 large apple grated or large handful of berries

Serves one

This would usually be served with some high protein, low fat Greek yogurt to boost the protein content. Bircher/overnight oats can be a refreshing alternative to traditional hot porridge, especially in the summer.

1. Mix all the ingredients together.

2. Place in a bowl in the fridge overnight, or for 30 minutes in the morning before breakfast. Serve cold.

Nutrition per serving:

  • 450

    Energy kcal

  • 15

    Protein g

  • 75

    Carbohydrate g

  • 7

    Fat g

SNACK

Banana Bread Energy Balls

• 2 cups rolled oats (160g)

• 1 large ripe banana

• 3tbsp honey or agave

• Oats or desiccated coconut to roll balls in

• You can customise by adding dried fruit

If the mixture is too dry, you can add more honey. If it’s too wet, add more oats.

Makes 8-10

These energy balls are simple to make, with no baking required. The only ingredients are banana, oat and honey which every professional athlete should have in their cupboard! They’re a perfect snack for on the bike during training rides, and are an ideal alternative to energy bars. These should only be eaten on a training day.

1. Blend all ingredients together in a food processor, until combined. If you don’t have a food processor or smoothie maker, you can mix it just as well with a fork.

2. Roll into evenly sized balls and put in the fridge to set for one hour minimum, or overnight.

3. Vanilla, peppermint, Valencia orange extract can be used for different flavourings.

4. Once opened, store in the fridge or freezer in an airtight container.

Nutrition per serving:

  • 110

    Energy kcal

  • 3

    Protein g

  • 24

    Carbohydrate g

  • 1.5

    Fat g

LUNCH

Spicy Moroccan Baked Eggs

• 2tsp rapeseed or olive oil

• 1 large onion, thinly sliced

• 3 garlic cloves

• 1tsp ground coriander

• 2 handfuls of chopped coriander

• 1tbsp harissa paste or 1tsp of Moroccan seasoning

• 150ml vegetable stock

• 400g tin chickpeas

• 2 x 400g tins chopped tomatoes

• 1 large courgette, finely diced

• 200g baby spinach

• 4 large eggs

Serves four

Serve the baked eggs with fresh, crusty bread. We would tend to personalise the amounts of carbohydrates depending on the individual athlete’s nutritional goals.

1. Heat the oil in a large, deep frying pan, and fry the onion and garlic for about five mins, stirring regularly until golden.

2. Add the harissa and ground coriander, stir well, then pour in the stock and chickpeas with their liquid. Cover and simmer for 5 mins.

3. Mash about one-third of the chickpeas to thicken the stock.

4. Tip the tomatoes and courgette into the pan, cook gently for 10 mins until the courgette is tender. Fold in the spinach so that it wilts into the pan.

5. Stir in the chopped coriander, then make four hollows in the mixture and break in the eggs. Cover and cook for 2-3 mins, then take off the heat and allow to settle for two mins before serving.

Nutrition per serving:

  • 266

    Energy kcal

  • 17

    Protein g

  • 18

    Carbohydrate g

  • 15

    Fat g

DINNER

Salmon Curry

• Two large salmon fillets

• Pinch of sea salt

• 1tbsp olive or coconut oil/p>

• 2 cloves of finely chopped garlic

• 1 finely chopped red chilli

• ½ finely sliced onion

• 5-6 curry leaves

• ½tsp freshly grated ginger

• 1 stalk of lemongrass, split down the centre

• Zest and juice of 1 lime

• 2 finely sliced yellow peppers

• 1tbsp medium curry powder or Thai paste

• 1 tin coconut milk

• 100g cherry tomatoes

Depending on training goals for the day, you can serve this dish with basmati rice. The portion will vary, but 160g (cooked) is a good baseline portion, providing 50g of carbohydrates.

1. Place the salmon onto a roasting tray and season with sea salt. Cover and place in the fridge.

2. Heat a large saucepan over a medium heat on the stove and add the oil.

3. Add the curry leaves, garlic, onion, chilli and ginger and cook for 2-3 minutes.

4. Add the lemongrass stalk and yellow peppers, and cook for a further two minutes. Once the peppers have softened slightly, add the curry powder, lime juice and zest. Cook for another 2 minutes.

5. Now add the coconut milk and cherry tomatoes and allow to simmer gently.

6. Place the salmon into a preheated oven at 200 degrees for 8-10 minutes.

7. Once the salmon is cooked, divide between two bowls. Remove the lemongrass from the curry sauce and pour the sauce over the salmon and serve.

Nutrition per serving:

  • 493

    Energy kcal

  • 30

    Protein g

  • 8

    Carbohydrate g

  • 7

    Fat g