In a sport such as cycling that revolves so much around what you eat and drink, what's in your fridge matters as much as what's coming up on your training plan. You can't do the work until you fuel the work.
It’s the everyday food choices – the quick breakfasts, post-session snacks and midweek meals – that shape recovery, performance and long-term health.
We asked four of the UK’s leading sports nutrition experts to open their kitchens and share the food they keep on hand, the principles behind it, and the practical lessons anyone can borrow.
Elite nutritionists kitchen cupboards reflect real lives built around performance, recovery and enjoyment.
They'll show you how to stock ingredients you actually use, balance real-world convenience with quality, and let flavour make healthy habits sustainable.
Expert panel
- Dr Sam Impey, PhD: performance nutrition scientist, advisor at PureSport, and consultant to elite cycling and taekwondo teams
- Professor Mayur Ranchordas: applied human nutrition specialist at Sheffield Hallam University, researcher in sports supplementation and nitrates
- Rob Hobson: registered nutritionist and author with over 15 years’ experience advising endurance and ultra athletes
- Dr Rupy Aujla: NHS GP, founder of The Doctor’s Kitchen and author of Healthy High Protein
Dr Sam Impey: food for the training foundation
For Dr Impey, good nutrition begins not with supplements or race-day meals, but with the foundation foods you reach for every day. “I’m inherently a big foodie,” he says, “but I have to think carefully about what I keep stocked, because that day-to-day consistency builds the performance base.”
Beans and legumes
“Cannellini, kidney, borlotti… I use them for everything. They’re versatile, cheap and they keep for ages. You get carbs, plant protein and loads of fibre.”
Beans are also low GI, helping to stabilise energy between training blocks, and their fibre supports gut health and recovery.
Electrolyte mix
“In winter or heavy sessions, I’ll mix a 750ml bottle – half before, half after training.”
Replenishing sodium and potassium supports hydration and muscle function – crucial when sweat rates are high.
- Read more: Why electrolytes are so important to cyclists – and so many others waste their time taking them
Protein powder
“I don’t rely on it, but I use it maybe two or three times a week for convenience. Whey or vegan doesn’t matter – as long as you get the amino acid mix.”
A top-up for when real food isn’t on hand, especially post-training.
Local raw honey
“I love local honey – the flavour’s unreal. On yoghurt, toast or as a glaze, it’s a natural carb hit that supports local pollination, too.”
Dr Impey’s bonus items include pasta for high-load days, tofu for plant protein and kimchi for fermented gut-health benefits.
“I don’t think enough people who train regularly eat enough carbs – pasta is still king for fuelling.”
Professor Mayur Ranchordas: the 80:20 kitchen
Mayur Ranchordas blends sports nutrition science with realism.
“It’s not about demonising processed foods,” he says. “It’s about context and quality. Aim for 80% whole, minimally processed foods, and let the other 20% be practical or comfort options.”
Greek yoghurt
“My go-to for muscle recovery and gut health. It’s rich in casein and probiotics – brilliant post-training. The casein supports overnight recovery, while the live cultures help digestion.”
Oily fish
“Salmon, mackerel, sardines – all rich in omega-3s for reducing inflammation and supporting joints, heart and brain function. Most people don’t eat enough. Twice a week minimum is a good target.”
Berries (fresh or frozen)
“Antioxidant powerhouses that combat exercise-induced oxidative stress. I use them daily in smoothies or sprinkled over yoghurt.”
Fermented and functional foods
“Kefir is brilliant – high-quality protein plus live probiotics. And I recommend tart cherry juice post-training. It’s loaded with polyphenols that reduce muscle soreness and improve sleep thanks to natural melatonin.”
Nitrate-rich foods
“Beetroot juice or shots an hour before training are a secret weapon for endurance. They improve oxygen efficiency by supporting nitric oxide production.”
When it comes to foods to limit, Ranchordas keeps it simple: “Refined sugary snacks, crisps and alcohol – they derail energy, sleep and recovery. Save them for the 20%.”
He also emphasises prep: “With basic kitchen tools, you can recreate processed staples – homemade hummus, nut butter or energy bars – so you control the salt, sugar and oil.”
Rob Hobson: balance without obsession
Rob Hobson’s fridge and cupboard reflect a principle he calls “nutritional common sense”. He explains what this means: “It’s not about perfection – it’s about smarter swaps and consistent habits. My rule is: if it looks like food, it probably is; if it looks like packaging, it probably isn’t.”
Protein staples
“Eggs are the ultimate recovery food – complete protein, versatile, quick. Greek-style yoghurt delivers both casein and whey, so it’s brilliant post-workout. And tinned oily fish, such as sardines or salmon, are rich in omega-3s, affordable and sustainable.”
Greens and grains
“Spinach, rocket, broccoli – packed with magnesium and antioxidants. Brown rice, quinoa and lentils form the backbone of my meals. I batch-cook them weekly to save time and keep energy steady.”
Fuelling and recovery basics
“Bananas and oats are ideal pre-training carbs – gentle on the stomach, easy to digest. After sessions, I’ll have eggs or salmon on wholegrain toast, hitting that 3:1 carb-to-protein recovery ratio.”
Gut health and simplicity
Sauerkraut is Hobson’s secret weapon: “Just a spoonful a day supports digestion and immunity, especially during hard training blocks.”
And his blacklist? “Energy drinks and ultra-processed snacks. They cause blood sugar spikes and energy crashes – a false fix for fatigue.”
Dr Rupy Aujla: flavour, function and flexibility
Dr Rupy Aujla approaches nutrition through the dual lens of medicine and lifestyle. “Food should be both functional and joyful,” he says. “If you enjoy it, you’ll stick with it – that’s the real secret.”
Nuts, seeds and snacks
“I always have walnuts, almonds and dark chocolate (85%). They’re my go-to snacks for healthy fats and brain-supporting flavonoids. I’ll mix nuts with a little chocolate for a balanced treat.”
Flaxseed and chia are also staples. “I add them to overnight oats with jumbo oats, raisins and coconut flakes. They boost fibre and contain lignans that may support heart and hormone health.”
Protein with a twist
“We always have eggs – one or two – and smoked tofu for plant-based protein. Tofu’s great sliced into sandwiches or stir-fries. I also use tempeh, another fermented soy food high in both protein and fibre.”
Performance and recovery tools
“Creatine isn’t technically a food, but I use it daily – I’ve upped my dose because of its cognitive and health benefits, especially as a sleep-deprived dad! I also use raw cacao in smoothies – it’s rich in antioxidants and prebiotic fibre.”
Whole foods, not rigid rules
“I don’t see ‘processed’ as a dirty word. We use sauces like gochujang or kimchi marinades for flavour – the key is balance. Dinner might be chicken thighs with mushrooms and peas in a creamy sauce. Real food with real flavour.”
Sustainability and control
“Venison is my favourite at the moment – lean, iron-rich and sustainable. And I’m big on beans – black, kidney, cannellini – for fibre and gut health. The one rule I do keep is not storing sweets or cookies at home. Controlling your environment is one of the best forms of self-care.”
