Training

Energise your ride

You probably don’t need us to tell you that you need to consume wholesome fuel to guarantee a great performance when you’re on your bike. Try these pre- and post-ride smoothies, says Kate Percy of www.gofasterfood.com, to put a spring in every pedal stroke…

Pre-ride smoothie

Ideal if you can’t face anything solid first thing, this takes just five minutes to prepare and will power your through your morning ride. You’ll get 40g of carbohydrate plus a little protein, a hefty portion of beta-carotene, folic acid, fibre, B vitamins, vitamin C, calcium and other minerals to promote alertness and sustain energy. Chill the ingredients first if possible.

Ingredients for two

  • 8 ice cubes
  • 1 ripe mango, peeled, stoned and chopped
  • Half a fresh or frozen pineapple, peeled, cored and chopped
  • Juice of one lime (according to taste)
  • 150ml skimmed milk

Make it

Crush the ice cubes in a blender then add the rest of the ingredients.

Blend until smooth. If it’s too thick, add a little more cold milk. Pour into two glasses.

Nutritional info

Energy 180kcal, protein 4g, carbohydrate 40g, sugars 40g, fat 1g (saturates negligible), salt 0.1g, fibre 4.5g.

Banana recovery smoothie

Easily digested, virtually fat-free and packed with vitamins C and B6, this has an ideal 4:1 carb to protein ratio to kick-start recovery after a workout – carbs to replenish glycogen stores and protein to promote muscle recovery and repair. It takes two minutes to prepare and is higher in sodium and potassium – to replace electrolytes – than most commercial sports drinks. Adding drinking chocolate will increase sugar levels for quicker recovery; extra egg whites will increase protein for muscle recovery.

Ingredients for two

  • 1 banana, the riper the better for recovery, roughly chopped
  • 1 egg white
  • 1 tsp honey
  • 200ml skimmed milk
  • 2 ice cubes or a tbsp. of crushed ice
  • 3 tsp drinking chocolate or squeeze of lime (optional)

Make it

Pour the egg white into a blender. Add the banana, ice, milk, honey and drinking chocolate or lime, if using.

Blend at full speed until smooth then pour into two chilled glasses.

Nutritional info

Energy 207kcal, protein 11g, carbohydrate 43g, sugars 17g, fat 0.5g (saturates negligible), salt 0.1g, fibre 3.5g.

 
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