Recipes and expert advice to help time-poor cyclists get moving, stay energized and recover well. This is portable, practical, performance food.

Armed with a host of simple-to-prepare, savory, 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 flavor.

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 mouth-watering snacks such as pressed parmesan & rosemary polenta, date and macadamia ‘Snickers’ bars and cherry bakewell balls – restore strength 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 carby corn cakes and ‘Full English’ breakfast frittatas – are all easily digestible and provide the energy to begin your ride. Instead of impatiently raiding the fridge after a hard day on the saddle, his post-ride refuelling suggestions – including white chocolate miso blondies and frozen yogurt protein berry bites – 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 stylish photography and accompanied by breakout sections of advice, information and anecdotes.