When you’re pushing yourself hard in training, it’s all too easy to opt for junk food and supplements when cramming in the calories you need to satisfy the hunger that arises.

However, it’s a lot better to get the nutrients you need from balanced dishes that are as rich in essential vitamins and minerals as they are high in protein, carbs and calories. If you’re looking for ideas on that front, look no further than this recipe from Alan Murchison, Michelin-starred chef, world duathlon champion and author of The Cycling Chef: Recipes for Getting Lean and Fuelling the Machine.

Concocted by Murchison on the fly at the track cycling World Cup, the recipe pairs a carrot slaw with nuts, edamame beans and rice to create a tasty dish that’s full of protein and carbs.

Ingredients (Serves Two)

  • 100g edamame beans
  • 150g white rice per person
  • 2tbsp salted peanuts to serve
  • 1tsp sesame seeds to serve
  • salt and pepper to taste


  • 90g peanut butter
  • 4tsp white wine vinegar
  • 60g sweet chilli sauce
  • 35g soy sauce
  • 30g chia seeds
  • 380g grated carrot


  1. Make a paste by mixing together the peanut butter, white wine vinegar, sweet chilli sauce, soy sauce and chia seeds in a large bowl.
  2. Combine the dressing with the grated carrot to make a slaw. Refrigerate for 15-20 minutes.
  3. Cook the edamame beans and rice according to packaging instructions. Season and set aside.
  4. Put the rice in as many bowls as you require and top with the edamame beans and a generous portion of slaw. Served topped with salted peanuts and sesame seeds.

Nutrition (per serving)

Calories: 795
Carbohydrates: 89g
-of which sugars: 24g
Fat: 33g
-of which saturates: 6.5g
Protein: 29g
Fibre: 16g
Salt: 2.6g

Recipe extracted from Alan Murchison’s new book The Cycling Chef: Recipes for Getting Lean and Fuelling the Machine (Bloomsbury, £22)

Buy on Amazon | £22

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