As we all know cycling is a
The main fuel for any exercise is the carbohydrate, which is then stored in the muscles and liver as glycogen. Unfortunately, the body is able to store only a small amount of carbohydrates, which is why it’s very important to start your exercise topped up.
In this article, we are going to show you our list of the top 10 meals for cyclists. We are talking about the meals on the days before your big ride and especially your last meal before it.
In most cases, this is going to be the dinner the night before your big day. It’s crucial to know that you should always allow at least 2-4 hours after a meal before cycling for any large meal like the ones we list here.
We will not talk about the food you should drink during your ride like energy sports gels, etc.
Let’s start with the best meals:
1.Penne with Chicken and Feta
This is an excellent meal because of the balance between carbohydrates and protein. It’s not too spicy and it’s very delicious. Penne with chicken and feta is also recommended by The British Cycling Federation which should mean something. The full recipe is available in this beautiful recipe card.
2.Roasted Salmon Fillets with Vegetables
We all love salmon fillets right. Salmon is such a great and delicious fish. This meal is an excellent source of omega-3 fatty acid – essential for cardiovascular health. Also a good source of muscle-building protein. For the vegetables, I recommend aubergine, spinach, potatoes, and asparagus. The combination of the roasted salmon fillets and the vegetables is quite good for any cyclist.
3.Red Thai Chicken Curry
Another one from the recommendation list of the British Cycling Federation. Chicken and rice is a combination that always should be on your list. This recipe is a super healthy version of this combination and in addition, it’s easy to cook. Here you can find the recipe card.
Let’s get back to the pasta. In Yes Cycling we are big fans of the pasta and there is a very good reason for that. It’s easy to digest, a great balance of carbohydrates and proteins. Also, it’s low in fat and delivers quick energy in the form of super easy to digest carbohydrates. One of our favorites is the Lasagne Bolognese. And this recipe from Jamie Oliver for Gold old lasagne is just outstanding.
An omelet is always a great choice to have in addition to your breakfast before a big ride or for a recovery meal right after you get home after such a ride. Cheese omelet is such a good classic meal. As Jamie Oliver says: “This is a great quick meal at any time of the day”. Eggs are a fantastic, affordable source of protein, helping our muscles to grow and repair and helping us to feel fuller for longer. Serve your omelet with wholemeal bread and a simple tomato salad for a healthy, balanced meal.
6.Chilli Con Carne
Chilli con Carne is just a perfect meal after a long cold winter ride, warming you up and delivering very good amounts of protein to recover. It’s also a good meal for the night before your big ride. It’s important to make it just a little spicy. If you combine the chili con carne with some pita bread it becomes even a better meal.
Pasta and pizza are coming back to our list again and again. Italians are good in cycling and this is a very interesting correlation to think about. Any kind of pizza is a great meal for cycling. There is even a pizza diet for cyclists which is quite interesting and there are people following it. Neapolitan pizza is the original pizza. Period! It has a history that dates back to 18th century Naples, Italy. The traditional Neapolitan pizza is just a flatbread with tomatoes, cheese, olive oil, and garlic. Today there are more variations of that Neapolitan pizza but it is still the best one.
8.Tomatoes with Buffalo Mozzarella
This is one of the best salads you can add to your main dish for the night before a big ride. Tomatoes are very delicious in the summer and they are rich in lycopene and antioxidants. Also, they are loaded with vitamin C, beta-carotene and manganese. As a rule of thumb, you should eat as many different colored vegetables as possible. The mozzarella is very rich in proteins and calcium but also very calorie-dense.
The recipe for fish tacos is very easy and with plenty of lean protein and fresh ingredients. It’s a very alternative meal if you want to change a few your standard meals. You can find the full recipe here.
10.Roast Chicken & Sweet Potatoes
Another great recipe for a meal before any big day of long-distance cycling. The combination of chicken and potatoes is just a classic. A perfect balance of carbohydrates and proteins. The caramelized sweet potatoes are so delicious that we can eat even two portions of this meal. You can find the full recipe here.
I hope you’ve enjoyed our great list of the top 10 best meals for cyclists, but remember that you should always supplement your food with some food supplements for cyclists. You can find out what is the best food supplement for cyclists in this article.