Summertime is cycling time! But anyone who spends hours in the saddle should not only pay attention to training and technique, but also to the right nutrition. Especially in the warmer months, your body needs a balanced mix of carbohydrates, protein, vitamins and sufficient fluids - without overloading yourself with heavy meals.
For cyclists, the right nutrition is not only part of recovery, but also essential for performance and well-being - especially in summer. We present five summer dishes that are ideal for active cyclists and don't compromise on culinary delights.
1. quinoa salad with chickpeas, feta & mint
This salad is a real nutritional package: quinoa provides high-quality plant-based proteins and complex carbohydrates, chickpeas top up your glycogen stores and mint and lemon juice add a refreshing flavour. The feta adds a portion of protein on top - perfect for regeneration.
- Tip: Prepare the salad the day before and keep it well chilled in a lunch box!
- Ideal asLunch before the tour or as a light recovery meal
- Preparation time: 25 minutes
- Ingredients (for 2 portions)150 g quinoa, 1 tin of chickpeas (approx. 240 g drained weight), 150 g feta, 1/2 cucumber, 10 cherry tomatoes, 2 tbsp olive oil, juice of 1 lemon. Fresh mint (approx. 1/2 bunch, salt & pepper to taste
- Preparation: Wash the quinoa thoroughly and cook according to the pack instructions. Leave to cool. Rinse and drain the chickpeas. Chop the cucumber and tomatoes, dice the feta. Mix everything in a bowl with the quinoa. Add the lemon juice, olive oil, salt, pepper and chopped mint. Mix well and enjoy chilled.
2. overnight oats with berries & nuts
Energy in the morning doesn't have to be heavy on the stomach. Overnight oats are quick to prepare, easy to take with you and provide you with long-lasting energy. Oat flakes, almond milk, linseed, a dash of honey and fresh berries make a perfect summer breakfast - with a spoonful of nut butter for an extra kick.
- Tip: Prepared in a screw-top jar, it's also ideal when travelling - and with frozen berries it stays nice and cool!
- Ideal as: Power breakfast before the cycling session
- Preparation time10 minutes + overnight cooling time
- Ingredients (for 1 portion): 50 g soft rolled oats, 150 ml plant-based milk (e.g. almond or oat drink), 1 tsp chia seeds or linseed, 1 tsp honey or maple syrup, 1 handful berries (fresh or frozen), 1 tbsp nuts or nut butter (e.g. almonds or peanut butter)
- Preparation: Mix the oats, milk, chia seeds and honey in a screw-top jar. Top with berries and nuts/nut butter. Seal the jar and leave to infuse overnight in the fridge. Enjoy cold in the morning or top with fresh fruit.
3. wraps with chicken, avocado & vegetables
If you're hungry after a ride, you'll be happy to tuck in - but not too heavy, please! These wraps are quick to make, provide high-quality protein for building muscle with chicken and healthy fats with avocado. Fresh summer vegetables such as peppers, tomatoes and cucumber provide crunch and vitamins.
- Tip: For the vegan version, simply replace the chicken with smoked tofu or chickpeas.
- Ideal as: Snack after the tour or light dinner
- Preparation time: 20 minutes
- Ingredients (for 2 wraps): 2 wholegrain wraps, 200 g chicken breast, 1 ripe avocado, 1/2 red pepper, 1/2 cucumber, 1 small carrot (optional), 2 tbsp yoghurt or hummus, lemon juice, salt, pepper, spices to taste
- Preparation: Cut the chicken breast into strips, season (e.g. paprika, garlic, chilli) and fry in the pan. Chop or grate the vegetables. Mash the avocado and season with lemon juice, salt and pepper. Warm the wraps slightly, then spread with yoghurt or hummus. Fill with avocado, chicken and vegetables. Roll up - done!
4. couscous bowl with grilled vegetables & halloumi
Couscous is prepared in a flash and, combined with grilled courgette, aubergine, peppers and a portion of halloumi, is real soul food after a hard day on the bike. Rounded off with olive oil, lemon and fresh herbs, this dish will help you recover - without feeling full.
- Tip: Leftovers can be used wonderfully for lunch the next day!
- Preparation time: 30 minutes
- Ingredients (for 2 portions): 150 g couscous, 300 ml vegetable stock, 1 small courgette, 1 small aubergine, 1 red pepper, 150 g halloumi, 2 tbsp olive oil, juice of half a lemon, fresh parsley or coriander, salt, pepper, optional harissa or cumin
- Preparation: Pour hot stock over the couscous and leave to soak for 10 minutes. Slice the vegetables and grill in a grill pan or in the oven. Slice the halloumi and also fry or grill. Flavour the couscous with lemon juice, olive oil and spices. Arrange in a bowl, top with the grilled vegetables and halloumi. Top with fresh herbs.
5th smoothie with banana, spinach & protein
If you're in a hurry, a smoothie is the perfect solution. Banana provides fast carbohydrates and potassium, spinach provides iron and vitamins, and a spoonful of protein powder also takes care of your muscles. A handful of ice cubes makes the drink particularly refreshing.
- Tip: Can also be combined with frozen mango, coconut water or oat drink - it's worth getting creative!
- Ideal as: Quick energy kick after the ride
- Preparation time: 5 minutes
- Ingredients (for 1 large jar): 1 ripe banana, 1 handful of fresh spinach, 200 ml plant-based milk or coconut water, 1 scoop of protein powder, 1 tsp chia seeds, optional: 1/2 mango or 1 tbsp lemon juice, ice cubes as desired
- Preparation: Place all the ingredients in a blender. Puree on the highest setting until smooth. Serve in a large glass - ideal straight after a ride!
Jan Timmermann
Editor
