Found some kool info that is basically nothing new. Just eat clean and reap the benefits.
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Preride Breakfasts
Oatmeal: Cook ¼ cup raw oats with ½ cup almond milk or water. Steelcut oats are best but takes a while to cook; unsweetened Quaker instantoats prepared in the microwave work in a pinch. Top with raw, unsalted sunflower seeds, chopped walnuts, fresh berries, a tablespoon of honey or agave nectar, a tablespoon of ground flaxseed, and almond milk. Add more fresh fruit for additional calories.
PB&J: Use 100-percent fruit spread and whole-grain bread. Whether you use peanut, almond, cashew, or hazelnut butter, choose one that’s 100 percent nuts, with no added fats and sugars.
Buckwheat Pancakes: Combine 1 cup buckwheat mix (I like Hodgson Mills) with ¾ cup unsweetened applesauce, chopped nuts, a sliced banana, ¼ cup ground flaxseed, and 1½ cup almond, rice, or soymilk. Make 4-inch-diameter pancakes, then top with fresh berries or other fruits and pure maple syrup. I typically make at least a dozen of these to have as a snack during the day, on a ride, or for a quick preride meal. You can sandwich two together with honey, jelly, or peanut butter.
Midride Fuels
Energy bar: Choose one made with fruits, nuts, and whole grains, without added preservatives or sweeteners. Lara, Kind, and Bobo’s are good choices.
Dried fruit and nut mix: Combine your choice of nuts with raisins, Craisins, or other dried fruits.
Bananas or other fresh fruit
Dark chocolate: My favorite is from Belgium, but Endangered Species and Trader Joe’s make tasty, organic versions. Look for one that’s at least 70 percent cacao.
PB&J
Postride Recovery Meals
Fruit and veggie smoothie: In a blender, combine crushed ice, fresh and/or frozen mix of berries (I like strawberries and blueberries), banana, kiwi, pineapple, ground flaxseed, and 100 percent pomegranate or other fruit juice to liquefy the mix. I’ve thrown in acai and goji juice and vegetables like baby carrots, kale, and spinach on occasion. You can get creative with these and come up with your own favorite mix. I’ll take a fresh fruit smoothie over a powdered recovery mix any day.
Tortilla wrap: In a spelt or whole-grain tortilla, combine black or pinto beans, quinoa or wild rice, spinach, avocado, and salsa.
Monster salad: In a large bowl, combine mixed greens, spinach, chopped tomato, cucumber, baby carrots, snap peas, shiitake mushrooms, olives, avocado, raw unsalted sunflower seeds, and nuts of your choice. Toss with a dash of balsamic dressing, or make your own (below).
Salad dressing: In a blender, combine dates, cashews, sunflower seeds, 100 percent fruit juice (I like Dole’s blend of orange, pineapple, and banana), balsamic vinegar, and brown rice vinegar. A heaping tablespoon of almond, cashew, or peanut butter tastes great in the mix as well. The dressing tastes like peanut sauce and provides filling protein thanks to the seeds and nuts.
Cyclist's Guide to Going Vegan
You can give up meat without sacrificing performance. Here’s how.
Whether you want to lose weight, are concerned with your health, or just want to ride faster, consider adopting a plant-based diet all or some of the time. It’s entirely possible to fuel your body for riding without meat or dairy—provided you eat whole, unprocessed foods, and not empty calories like chips and soda. Try these smart swaps and check out some of my favorite vegan recipes below.
| TO GET ENOUGH | REPLACE THIS | WITH THIS |
| NUTRIENT | ANIMAL SOURCE | PLANT SOURCE |
| PROTEIN | Meat, dairy products | Legumes, nuts, and seeds |
| IRON | Mollusks, liver, and beef | Squash, pumpkin seeds, nuts, beans, and dark leafy greens |
| CALCIUM | Milk (lower-fat varieties have more calcium) and cheese | Dark leafy greens, soy products, almonds |
| VITAMIN D | Cod liver oil, fish, oysters, fortified dairy products | Fortified cereals and soy products, mushrooms |
| VITAMIN B12 | Clams, oysters, liver, fish, beef, eggs | Fortified almond or rice milk, soy products, breakfast |
Preride Breakfasts
Oatmeal: Cook ¼ cup raw oats with ½ cup almond milk or water. Steelcut oats are best but takes a while to cook; unsweetened Quaker instantoats prepared in the microwave work in a pinch. Top with raw, unsalted sunflower seeds, chopped walnuts, fresh berries, a tablespoon of honey or agave nectar, a tablespoon of ground flaxseed, and almond milk. Add more fresh fruit for additional calories.
PB&J: Use 100-percent fruit spread and whole-grain bread. Whether you use peanut, almond, cashew, or hazelnut butter, choose one that’s 100 percent nuts, with no added fats and sugars.
Buckwheat Pancakes: Combine 1 cup buckwheat mix (I like Hodgson Mills) with ¾ cup unsweetened applesauce, chopped nuts, a sliced banana, ¼ cup ground flaxseed, and 1½ cup almond, rice, or soymilk. Make 4-inch-diameter pancakes, then top with fresh berries or other fruits and pure maple syrup. I typically make at least a dozen of these to have as a snack during the day, on a ride, or for a quick preride meal. You can sandwich two together with honey, jelly, or peanut butter.
Midride Fuels
Energy bar: Choose one made with fruits, nuts, and whole grains, without added preservatives or sweeteners. Lara, Kind, and Bobo’s are good choices.
Dried fruit and nut mix: Combine your choice of nuts with raisins, Craisins, or other dried fruits.
Bananas or other fresh fruit
Dark chocolate: My favorite is from Belgium, but Endangered Species and Trader Joe’s make tasty, organic versions. Look for one that’s at least 70 percent cacao.
PB&J
Postride Recovery Meals
Fruit and veggie smoothie: In a blender, combine crushed ice, fresh and/or frozen mix of berries (I like strawberries and blueberries), banana, kiwi, pineapple, ground flaxseed, and 100 percent pomegranate or other fruit juice to liquefy the mix. I’ve thrown in acai and goji juice and vegetables like baby carrots, kale, and spinach on occasion. You can get creative with these and come up with your own favorite mix. I’ll take a fresh fruit smoothie over a powdered recovery mix any day.
Tortilla wrap: In a spelt or whole-grain tortilla, combine black or pinto beans, quinoa or wild rice, spinach, avocado, and salsa.
Monster salad: In a large bowl, combine mixed greens, spinach, chopped tomato, cucumber, baby carrots, snap peas, shiitake mushrooms, olives, avocado, raw unsalted sunflower seeds, and nuts of your choice. Toss with a dash of balsamic dressing, or make your own (below).
Salad dressing: In a blender, combine dates, cashews, sunflower seeds, 100 percent fruit juice (I like Dole’s blend of orange, pineapple, and banana), balsamic vinegar, and brown rice vinegar. A heaping tablespoon of almond, cashew, or peanut butter tastes great in the mix as well. The dressing tastes like peanut sauce and provides filling protein thanks to the seeds and nuts.
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