A former US national time trial champion, UCI world champion bronze medalist and two-time team time trial world champion, Cervélo-Bigla’s Carmen Small knows a thing or two about the importance of recovering well. In addition to massages and rest, nutrition is key to rebuild your muscles. While Small’s prowess on the bike is well known, her second passion is being in the kitchen and taking time to prepare good, nutritious meals. Below are three of her favourite recovery meals.
“I love to cook and even more, I love to eat the food I cook so I take great pride in preparing meals,” says Small. “Good food isn’t just a great source of energy so I can get out the door to train hard and perform at my best, it’s also my second passion.”
Recipe #1: A simple omelette
“This is a very ‘light’ meal, one to be eaten during a recovery week of training. You can make this for breakfast, lunch or dinner. You can always add to it if you need more of a meal but for breakfast, I like to just eat the omelette to start off my day. Fresh bread or some toast is a nice complement to this meal as well. You can always add some carbs to the meal if need be.”
“This second meal is one I would eat when I am trying to recover from a hard training day or getting ready for another hard training day. You need to replace the calories that you’ve used during the workout or are going to be burning. It’s important to have a well-balanced meal but also have enough carbohydrates that you can have energy for the next day or to let your body rebuild.”
Recipe #3: Swiss Muesli
“This meal is my husband’s favorite, he can eat it for breakfast, lunch, dinner, snack and/or dessert. It’s simple and can be prepared beforehand for a quick and easy meal.”