It's A Wrap!
We love nothing more than a wholesome wrap after a bike ride, and we reckon you probably do too, so dietitian and sports nutritionist Renee McGregor has put together three recipes for tasty tortilla fillings that’ll boost your cycling…enjoy!
Choose a seeded wrap, containing 29g carbohydrate, which has a low Glycemic Index (GI), meaning that it releases energy slowly throughout the day, and fill it with roasted sweet potato, houmous and spinach for a real energy boost.
The sweet potato can be prepared in advance and kept in the fridge for a few days. It is also low GI and packed full of beta-carotene, an essential antioxidant.
Houmous is made with low fat, high protein chickpeas, also known for their cholesterol-lowering ability, and calcium rich tahini paste.
Spinach adds the final touch to this nutrient packed wrap, high in folic acid, iron and calcium.
Once your ride is over, it is essential to think about muscle recovery – studies show that the optimal time for this is within two hours of finishing, but the earlier the better.
Omega 3 fats, found in oily fish, are known to help with easing inflammation and can also help reduce fatigue. Go for a wholemeal wrap to help replenish glycogen stores.
Add tinned or fresh salmon fillet, an oily fish, grilled and then flaked, and mix with a little natural yoghurt and lime juice which will provide additional protein and vitamin C.
For a further dose of essential fatty acids, add sliced avocado, lycopene-rich tomatoes and B6-rich shredded lettuce.
To help muscle fibres adapt and enhance power, try a protein packed steak wrap after a weights session.
Cook a lean minute steak as desired, chop and mix with spicy salsa and rocket salad. A lean steak is a great source of protein and iron with minimal saturated fat. The salsa is packed full of lycopene-rich tomatoes, red peppers which are full of vitamin C, and chilli which is a potent source of capsaicin, known for its antioxidant and anti-inflammatory properties. Beyond these health benefits, some evidence supports that chilli also aids with congestion, boosting immunity and preventing stomach ulcers.