17 STOREROOM ESSENTIALS OF PRO NUTRITIONISTS

Which staple foods and core ingredients do pro cycling nutritionists keep in stock at all times? Rob Kemp asks four specialists for their must-have items

- Rob Kemp

It's the job of a team's nutrition scientists and chefs to keep the supply truck well-stocked with the essential foods for carb-loading, energy on the go and post-event recovery. But what do these experts in eating swear by when browsing the supermarket shelves? If we were to have a nose around their kitchen and open their fridge, what would we discover? These specialists, charged with keeping elite athletes fuelled to the max and ready to ride day after day, reveal all...

1 PASTA

Per 100g serving (dry weight)

► Kcal: 150-160

► Protein 5-7g

► Carb: 30-35g

► Fat: 1-2g

► Fibre: 1-2g

A bowl of regular pasta (100g dry) contains around 75g of carbs and is an ideal meal component the night before a big ride, favoured by pros and amateurs alike. Maaike Polspoel points out that team riders request pasta or rice with their evening meal during multi-day events. But Will Girling provides a word of warning."Just avoid having too much fibre, such as wholemeal pasta, before a ride. Fibre will fill you up, robbing you of space in your stomach that could be better used for quickly digesting carbs. It may also mean you need to go to the toilet more the next day."

2 GREEK YOGHURT

Per 50g serving

► Kcal: 40-60

► Protein: 3-4g

► Carb: 1-2g

► Fat: 3-4g

"I always have this in the fridge," says Alan Murchison. "You take 50g of Greek yoghurt, mix it with 50g of oats and 100ml of fruit juice, and you've got the ideal breakfast if you're going out for a hard ride. Also, if you've been out for a hard day, Greek yoghurt with fresh fruit before bed is really going to help with recovery. You can keep it for a week to 10 days in the fridge."