Recipes and expert advice to help time-poor cyclists get moving, stay energised and recover well. This is portable, practical, performance food.
 
'If you're hungry, it's too late' is the cyclists' mantra to avoid a hitting the wall with an all-consuming loss-of-energy. To professional peloton, club riders and weekend peddlers alike, portable foods are as essential as a pump and a spare tube. Armed with a host of simple-to-prepare, savoury and sweet recipes, Alan Murchison creates a range of on-the-go snacks, unique dishes and smoothies to enable riders to ditch the processed energy bars, sugary drinks and takeaways, and enjoy real food full of flavour.
 
On-the-go food must be appealing enough to encourage snacking when appetites are blunted and robust enough to withstand being grabbed from a musette. These energy boosting recipes ' including such mouth-watering snacks such as blue cheese and walnut savoury muffins, date and macadamia 'Snickers' bars and Marmite energy balls - fit nicely in a back pocket, provide an energy boost and are downright delicious.
 
Alan also devotes sections to dishes that can be prepared quickly before and after a ride. The fill-the-tank dishes - including zaatar-spiced feta omelette, smoked bacon breakfast muffins and Stigger smoothie - are all easy digestible and provide the energy to begin your ride. And instead of impatiently raiding the fridge after a hard day in the saddle, his post-ride refuelling suggestions -including tuna and avocado poke bowl, roasted gammon in coke'n'spice and blueberry blaster smoothie - offer irresistible protein-rich recovery alternatives.
 
As a respected cyclist and pro-cycling team nutritionist, Alan has road-tested his own recipes and cooked them for elite cyclists. His well-thought-out meals and snacks are illustrated with lavish photography and stylish archive cycling images, and accompanied by breakout sections of advice, information and anecdotes, all well-seasoned with Alan's now familiar wit and wisdom.
 
'I can't think of a finer chef to have written a book on nutrition and diet for athletes' - Tom Kerridge
 
'Top meals from the Michelin-starred chef who is also a champion athlete... Catnip for the style-obsessed, Rapha-wearing aficionado' - The Times
 
'Alan's knowledge as a world-class chef, as well as being a competitive athlete, gives him an extraordinary understanding in how to make healthy food taste great with a practical and unique approach to nutritional cooking.' - Fred Sirieix