Nigel Mitchell

“HOMEMADE ENERGY BALLS These delicious energy balls are a great source of protein and, as well as being great on the bike, are brilliant for beating cravings between meals. Servings 5 Calories per serving: 195 kcal Carbohydrate per serving: 26 g Fat per serving: 9 g Protein per serving: 7 g INGREDIENTS 100 g dried dates 30 g rolled oat flakes 2 tbsp agave nectar syrup 24 g pumpkin seeds 1 tsp vanilla extract 1 tbsp cocoa powder 1 tbsp protein powder (optional) METHOD 1. Place the pumpkin seeds into a blender and blitz until smooth, then spread out on a large plate. 2. Put the remaining ingredients in the blender and blend until you have a very smooth paste. With wet hands, remove the dough and form into walnut-sized balls. 3. Roll the balls in the blended pumpkin seeds. They will keep for about two weeks in an airtight container.”
― Nigel Mitchell, Fuelling the Cycling Revolution: The Nutritional Strategies and Recipes Behind Grand Tour Wins and Olympic Gold Medals

“RICE CAKES These are now a staple for the whole pro peloton. They are super-easy to make and can provide a tasty snack for kids as well. I have used these in other endurance sports, including Olympic sailing. Servings 20 Calories per serving: 157 kcal Carbohydrate per serving: 23 g Fat per serving: 6 g Protein per serving: 3 g INGREDIENTS 500 g white short-grain rice 1 l water 2 tbsp coconut oil 2 tbsp sugar (white or brown) 1 tsp vanilla extract 300 g cream cheese (or 200 g creamed coconut) METHOD 1. In a rice cooker, cook the rice with the water, sugar, vanilla and coconut oil. If you are not using a rice cooker, follow the instructions on the rice packet. 2. When cooked, mix in the cream cheese. For a non-dairy alternative, substitute 200 g of creamed coconut.”
― Nigel Mitchell, Fuelling the Cycling Revolution: The Nutritional Strategies and Recipes Behind Grand Tour Wins and Olympic Gold Medals