You can get high quantities of quality protein from several plant based vegetarian foods too. “Soya protein and Quorn are particularly good,” says Mitchell. “Quorn contains mycoprotein, which is very high quality and is also a good source of dietary fibre.” Mycoprotein is also free from cholesterol, unlike meat proteins, and too much cholesterol can cause clogging of the arteries, putting you at risk of a heart attack.
“Quinoa, which is a sort of seed-grain, is another great option for any diet,” he says. “It’s regarded by many as a superfood, because it’s high in protein with a low GI and a good combination of essential fats.” This means the energy it provides will be released slowly over the course of your ride, sustaining you for longer.

Christine Vardaros, professional cyclist with Baboco Cycling Team, has been vegetarian for the past 20 years and vegan for 10. She feels that a meat-free diet has in many ways helped her cycling performance. “Considering there’s complete protein in all plant foods,” she says, “I get more than enough protein from my meat-free diet to build and repair muscles.”

Vardaros puts this down to the fact that digestion of high protein animal flesh can be taxing on the body. “Complex animal proteins fight for the body’s energy and resources needed for recovery and optimal immune system,” she says, adding that because of its perceived benefits, “vegetarianism is catching on quickly in the pro peloton. Now it’s commonplace to see soya milk on the breakfast tables, even among the ProTour teams.”
So what meat-free fuelling tips does she have before a big event? “On race day, I eat mainly carbohydrates,” says Vardaros. “A big bowl of pasta or rice with a splash of olive oil and salt is a typical pre-race meal for the pros. Some of them add grated cheese for flavour, while I eat mine plain.”
Veggie winners
These pro cyclists have all been veggie at some point in their career: Sean Yates, Shane Sutton, Levi Leipheimer, Robert Millar, Maarten Tjallingii, Dave Zabriskie and Mark Cavendish.
Veggie superfoods
• Peanut butter
• Tofu
• Chickpeas
• Seeds – for example, sunflower, sesame, pumpkin, linseeds
• Houmous
• Almonds
• Walnuts
• Walnut oil
• Flaxseed oil
• Dried fruit – raisins, apricots, dates
• Broccoli
• Lentils
• Avocado
• Sweet potato
• Quinoa
• Quorn
Recipe for success
Registered dietitian Renee McGregor, who is a veggie herself, suggests a tasty meat-free recipe for fuelling before a big event. “This is one of my favourite pre-race meals,” says Renee. “It’s pasta with roasted vegetables and toasted sunflower seeds – providing plenty of complex carbohydrates, vitamins and minerals including iron.”
Ingredients (serves 2):
• 1 aubergine
• 1 large courgette
• 1 red pepper
• 1 red onion
• 1 clove garlic
• 250g mushrooms
• 200g cherry tomatoes
• 50g sunflower seeds
• 2 tbsp olive oil
• 150g pasta• 2 tsp stir-in pasta paste (tomato and black olive is one of Renee’s favourites)
• Cut up all the vegetables into big chunks and place into a roasting tin, leaving out the cherry tomatoes. Add the olive oil and roast in a pre-heated oven at 200°C for about 45 minutes.
• About halfway through the cooking time of the vegetables, add the sunflower seeds and cherry tomatoes to the tin.• Put the pasta in a pan of boiling water and cook until al dente. Drain and mix with the stir-in sauce.
• Put pasta on plates and top with roasted vegetables .
fonte: http://www.bikeradar.com/mtb/fitness/article/nutrition-do-cycling-and-vegetarianism-mix-29469