Nut Butters

These days it’s not just peanuts that come in spreadable paste form; you can buy almond, cashew and walnut butters too. Protein-rich and nutrient dense, they provide concentrated energy and flavour, so it’s no wonder they feature in so many cyclists’ food diaries.

Two delicious tablespoons of peanut butter will give you nearly half your recommended protein requirement for a nutritionally balanced meal (especially helpful if you’re vegetarian). It provides a virtual galaxy of vitamins and minerals worth noting: magnesium, iron, copper and folate, as well as vitamin E, niacin and selenium. Peanut butter now comes in squeezable bags which are perfect for your back pocket.