The Perfect Post-Cycle Smoothie

01 May 2018

Finding the perfect post-work out smoothie can seem overwhelming. With the array of different recipes and recommendations out there it can seem impossible to know what your body really needs when in post-workout recovery. So who better than Team Sky, on the back of their recent Tour de France success, to be the perfect smoothie experts.

Team Sky just dominated this year's Tour de France. The team received enormous press scrutiny from analysis of its structure, to the closed-door policy for its food truck, to the 9-strong team of hygiene specialists who work round-the-clock to minimise the riders exposure to germs. One area, however, that is not under wraps is the teams commitment to diet. So what does your body need after exerting itself on a road bike? Here is one of Team Sky's post-cycle smoothies, perfect post-gym or post-Tour De France win.

The Ingredients

  • Strawberries

  • Blueberries

  • Apples

  • Mango

  • Lemon peel

  • Banana

  • Cows milk or rice milk

  • Pumpkin seeds

  • Flax seeds

  • Goji berries

The Method

  • Peel and chop the fruit.

  • Place in a hand blender or smoothie maker. 

  • Add some lemon zest

  • Add milk

  • Blend until you reach your preferred consistency.

  • Add in the seeds and goji berries

  • Blend one final time.

  • Serve in a medium sized glass.


strawberries and blue berries


The benefits

  • By mixing different fruits and seeds you can get a range of vitamins, minerals, protein and fats into your regular diet.
  • Rice milk is a great alternative to dairy which can cause upper respiratory congestion. Respiratory efficiency and gut health is of paramount importance when you taking on alpine rides such as the Tour de France routes or when preparing for or on a multi day cycling holiday.
  • Apples are a great source of soluble fibre and so will keep you fuelled up for longer and less reliant on sugary snacks, the vitamin C and antioxidants will help keep you healthy.
  • Mangos are juicy, tasty multi-vitamin alternatives packing in vitamins A, B6, C and E as well as potassium and soluble fibre to improve gut health.
  • Blueberries and strawberries are high in antioxidants that keep us health by fighting disease-inducing free radicals in our body.
  • Lemon peel can aid digestion by helping to reduce gas and cramping in the digestive system.
  • Bananas are high in potassium, which is vital for muscle contraction one banana delivers your 4mg of potassium that you need every day.
  • Seeds are high in fiber, vitamin E, monounsaturated fats, protein, iron, folic acid and zinc.
  • Goji berries contain all essential amino acids, have the highest concentration of protein of any fruit and are loaded with vitamin C, calcium, zinc, selenium and a whopping 15 times the amount of iron found in spinach.


Author: Claire Garber

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