The Cycling Chef: Recipes for Performance and Pleasure

by Alan Murchison

Overview

Michelin-starred chef, world champion athlete and leading sports nutritionist Alan Murchison presents more than 75 delicious, easy-to-make and nutritionally balanced meals to help cyclists of all levels reach their cycling performance goals.

An optimized diet, whatever your potential, will help you reach your personal performance ceiling or cycling level.

Drawing on the author's Michelin-starred kitchen expertise, The Cycling Chef features more than 75 mouth-watering recipes—including breakfasts, salads, main meals, desserts and snacks, as well as vegetarian and vegan dishes—each designed with busy cyclists in mind. They can all be prepared and cooked in under 30 minutes and are made from ingredients available in a local supermarket.

Over 25 years of experience cooking in Michelin-starred restaurants, in combination with first-hand knowledge of elite sport from a competitor's perspective and experience of working with some of the world's best athletes, have given Alan Murchison an insight into the unique nutritional needs of cyclists.

Product Details

ISBN-13:	9781472960023
Publisher:	Bloomsbury USA
Publication date:	05/07/2019
Pages:	192
Product dimensions:	7.50(w) x 9.70(h) x 0.80(d)

About the Author

Alan Murchison is a Michelin-starred chef with over 25 years' experience working in starred restaurants (he held a Michelin star for over a decade and had 4 AA Rosettes whist executive Chef at L'Ortolan restaurant in Berkshire), he is also a multiple World & European age group duathlon champion, national level master's cyclist & ex-international endurance runner.

Alan Murchison provides bespoke nutritional support for athletes across a number of sports, although predominantly for cyclists. Alan is a consultant with British Cycling and works with athletes across a range of abilities from first timers looking to just complete an event to current Olympic gold medallists.

Table of Contents

Introduction 10

Nutritional Basics 16

The Cyclist's Store Cupboard 30

Special Diets and the Elite Athlete 52

On the Go 98

High-performance Diet on a Budget 110

Nutrition and the Busy Life 134

When to Eat, What to Eat 144

Training Camps 160

Nutritional Plans 182

Breakfasts

Power porridge with chocolate, chia seeds and almond butter 44

Multiseed pancakes 46

Mango, pineapple and passion fruit grain porridge 47

Beetroot and cherry porridge 48

Rice flake, almond and apricot porridge 50

Vegan banana pancakes 56

Cinnamon and sesame French toast 57

Smoothie bowl 58

Kedgeree 60

Mocha bircher 65

Pina colada bircher 66

Classic apple and cinnamon bircher 67

Beetroot and blueberry bircher 68

Car boot bircher (peanut butter, soya milk, honey and oats) 70

Broths and Soups

Grandmother's chicken soup 76

Smoky roast red pepper, chorizo and quinoa soup 78

Vietnamese-style chicken, ginger and coriander broth 79

Roast lamb, harissa and red lentil soup 80

Main Meals

Turkey mince chilli with coriander and lime guacamole 86

Grilled sesame seed steak with greens and soy sauce 88

Chicken sausages with spicy bean cassoulet and crispy polenta 90

Lazy cyclist's salad 91

High-protein mini flatbreads 92

Hookers' pasta or in fancy Italian 'pasta puttanesca' 94

Tikka-spiced cauliflower, broccoli and chickpea curry 96

'Scottish' paella 102

Asian-style turkey burgers 104

Glazed gnocchi with spinach, broccoli, chicken and tarragon 106

Grilled salmon with fresh asparagus, pea; mint and basil risotto 107

Big Mike's Moroccan tagine 108

Vegan Thai red curry with coconut, red lentils and coriander 109

Sesame and soy tuna nigoise 114

Venison sausages with roasted beetroot and red onion 116

Chicken and avocado Caesar salad 118

Cod fillet with pumpkin seed and pine nut tabbouleh 119

Avocado coleslaw with greens and cold smoked salmon 120

Grilled sea trout with peas, bacon and lettuce 121

Smoked mackerel with watercress salad, beetroot, and grainy mustard new potatoes 122

Greek yoghurt with avocado, green pepper, coriander and mango 124

Grilled halibut with pickled fennel, dill and orange 125

BBQ spiced chicken with quinoa, mango and pomegranate salsa 126

Poached eggs, smoked salmon, avocado and pumpkin seed mash 129

Dutch omelette, roasted Brussels sprouts with smoked ham and sage 130

BBQ spiced sweet potato frittata 132

Huevos rancheros 133

Smoothies and Snacks

Club Tropicana… oh, and avocado? 142

Yellow mellow 143

Nutty slack 148

Nitrate turbo booster 150

Supergreens smoothie 151

Maca-matcha smoothie 152

Bitter chocolate and sweet potato brownies 155

Warm avocado, chocolate and pistachio cookies 156

Parsnip, coconut and banana bread 158

Mocha and date 'buzzing' bars 159

Mango and pineapple rehydrate lollies 165

Tropical rice pudding 166

Baked figs with quark 167

Mia's cherry go-go 168

Budgie cage bars 170

Spicy ginger and coconut bars 171

Banana, chocolate and puffed quinoa energy bars 172

Cherry and Greek yoghurt cake 173

Fruit 'n' nut flapjacks 175

Lemon polenta cake 176

Banana bread muffins 177

Courgette and orange muffins 178

White chocolate and coconut bars 180

Easy-peasy chocolate protein mousse 181

Acknowledgements / About the Author 188

Index 190

Editorial Reviews

I can't think of a finer chef to have written a book on nutrition and diet for athletes... His drive and commitment to culinary precision is matched only by his passion and expertise.” —Tom Kerridge

“Alan's dedication to competing at the highest level of sport combined with the creativity and skill of his cooking, make his approach to nutritional cooking nothing short of incredible.” —Ashley Palmer-Watts – Executive Chef at Dinner by Heston Blumenthal

“Alan's food is simple, yet tasty and powerful. He's been a key component for my training and racing.” —Alex Dowsett, World Tour rider, former World Hour Record Holder and national champion

“I suspect journalists would put Alan into the category of “marginal gains” that British Cycling is so famous for, but proper nutrition is a huge gain.” —Katie Archibald, multiple world and Olympic gold medallist

“Alan Murchison has been pivotal in my transformation from knocking around for Top 10s at national level events to winning World Cups… A game changer.” —Dan Bigham, GB track cyclist and multiple national champion

“As an athlete your priorities are; nutritional value, ease of cooking and taste. It takes real creativity, passion and a true understanding of the athletes needs to combine all these priorities, you don't have to compromise when you follow Alan's recipes.” —Callum Skinner, Olympic gold medallist

“Working with Alan has completely changed the way I think about food and opened my eyes to new ideas. Ingredients I would have previously discarded as boring now feature regularly in a balanced diet. Eating well no longer feels like a challenge or a sacrifice.” —Hayley Simmonds, road cyclist and Commonwealth Games medallist

“Alan's unique dual background as a world-class chef as well as a high-performance athlete, means he has an extraordinarily useful empathy to understand and relate to the specific nutritional needs of the sports performer... I would not hesitate to recommend this book to any athlete and of any ambition.” —Dr Jamie Pringle, leading sports scientist

“Al genuinely wants to change the way athletes prepare the very food that fuels their performance, and this book is a massive leap in that direction. If you want to fuel world-class performance, do yourself a favour and get the basics right. Train smart and eat smart. Start with this book.” —Steve Bate MBE, Paralympic Champion, World Champion and World Record Holder.

“Murchison's “buzzing bars” are bloody lovely…and a piece of cake to construct” —Matt Butler, i news

“Whether you're always in the saddle or a fair-weather cyclist, these tempting recipes are great for topping up your pedal power.” —Top Sante

From the Publisher