Time-saving nutrition tips for cyclists

March 26, 2019 4 min read

Time-saving nutrition tips for cyclists

Okay so you know you are supposed to exercise, eat well and get eight hours of sleep. You are constantly told that is how to be healthy and happy…but how exactly are you supposed to fit it all in, especially when you have to work to pay for it all? 

Wholesome eating is essential for your health and fitness and if you want to spend your time outside of work cycling, then eating well is part of the must-do package. 

To help fit more into your day (and spend more time on the bike) we are giving away some amazing ideas to help save time and boost your nutrient intake with friendly meal shortcuts.

1. A smart breakfast

Breakfast is the most important meal of the day yet the one we are mostly likely to skip to save time and get going in the morning. 

Cereals, while quick and easy, are typically packed with sugar. One exception is porridge, which is rich in protein, fibre and is a great carbohydrate source, low in fat and great for your digestion. 

No cook oats

To get your morning started with a nutrient-packed bang, soak your oats overnight to get them soft without spending 15 minutes stirring over a stove (or an hour trying to get the pot clean).  Simply prepare your oats the night before and leave in the fridge for a ready to go breakfast. 


  • Half a cup (50g) of oats
  • Half a cup of Greek yoghurt
  • Half a cup of water or milk 

Add in suggestions:

Banana, dried fruit, peanut butter, berries, protein powder (add this one in the morning), seeds, nuts. 

Cover and leave in refrigerator overnight. 

In the morning add more yoghurt or milk as required and any additional toppings. 

You can even make four or five servings in one large container to cut your prep time down even further and have a working week of breakfast waiting for you.

2. Cook up a quickie

Set aside a time when you can cook up a storm. This works amazingly well for versatile foods like pasta and brown rice, which can be combined with cooked meat pieces, bolognaise, salad, chilli, melted cheese, a simple tomato sauce, steamed vegetables or a tin of tuna. 

Your big cook up

  • Bake chicken and fish and store in quality containers to add to meals or have with a serve of veggies. 
  • Make up a trail mix of fruits and nuts (with a little bit of dark chocolate). 
  • Cut large fruit (pineapple, into chunks and place in well labelled containers ready to add to yoghurt, cereal or have on their own as a snack (or bag for freezing and blending: see smoothies below). 
  • Boil eggs by the dozen they make great snacks on their own, or mash them into a sandwich. Boiled eggs can also be chopped into salads, pasta and rice dishes for some added protein. 

Double up your meals so you can eat leftovers more often. This can be as easy as making double portions when you cook dinner, to save you cooking the following night, or maybe making the left overs into a neatly packed lunch the next day. 

Slow cookers are a great way to save time in the kitchen and cook up a feast that can last all week. Simply throw in all your ingredients, set the timer and walk away. All that is left for you to do is pack it into individual servings when it’s cooled. 

If you can’t get through all your precooked meals while they are fresh, place some portions in the freezer, pack them individually so you can take them out to defrost as required. 

3. Smoothie packs 

Smoothies are a fantastic way to get a nutrient rich food hit, in a drink. They are an amazing post ride pick-me-up but also make great breakfasts. 

To make nutritious smoothies quickly and easily spend some time pre-cutting your ingredients and locking them away in freezer bags as individual servings. It’s a great way to use up your fruit and veg before they go brown or wilt away to nothing. 

When needed simply pour the frozen bag of contents into a blender and add a cup of milk, soy or water to get your smoothie fix fast. 

Suggested ingredients:

Your choice of 


  • Pineapple
  • Celery
  • Ginger
  • Banana
  • Strawberry
  • Raspberry
  • Blueberry
  • Rockmelon
  • Avocado
  • Mango
  • Celery
  • Carrot
  • Beetroot 

Handful of

  • Berries
  • Nuts
  • Spinach (2 handfuls)
  • Kale
  • Coriander (roots and leaves)
  • Lettuce/watercress 

Scoop of

  • Cinnamon
  • Protein or recovery powder
  • Flaxseed powder 

Make sure each bag has a good mix of fruits, vegetables, nuts and seeds to be sure to get a range of vitamins and minerals. Before you place them in the freezer squeeze any air out of the bag and write the contents and date on the outside with permanent marker. It’s best to use within three months of freezing. 

Eating a healthy meal doesn’t have to be a chore, and fast food (or a packet of biscuits) isn’t your only option for a quick bite. Be sure to have fun with foods that taste great and make you feel amazing. All you need is a small amount of time to go fresh food shopping and an hour or two prep time and you have a bounty of wholesome, nutritious meals and snacks to help you cruise through your week with more sleep, more energy and more time on the bike.

Eating healthy and doing it quickly so you can spend more time riding? That’s freedom!

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