What To Eat as a Mountain Biker & Climber - Steamed Rice, Tuna Fish and Salad

It has been stressed a lot all over the place that sportsmen should ingest carbohydrates on a regular basis in order to be able to do their stuff - cycling, trail running, climbing or whatever. 

Here I propose a cool meal that you can easily prepare in less that 30 minutes. This meal consists of carbs from rice, protein from light white meat - tuna fish, fibers and vitamins from vegetables. It's a complete and healthy meal that can be part of your nutrition balanced diet.  

List of ingredients for two portions of steamed rice and tuna fish (like I'm a chef or something...):
  • two rice bags - you can find those in the supermarket - punctured plastic bags/Chinese style rice
  • two tuna fish cans (in olive oil/in brine/in tomato sauce)
  • cucumber
  • tomatoes
  • lettuce
  • onion
  • green pepper
  • radish
How to prepare it? Fairly simple!

Add approximately two liters of water and some salt in a pot; put it on fire and add the rice bags when the water is boiling hot. Keep the rice boiling for 15 minutes while you're preparing the salad.
When the rice is boiled - the bags are almost popping - take the bags out of the water, hold them 30 seconds above the pot as to let the water drip out and put them on a plate.

Rip the bag and let the rice out - it's steaming and it's looking nice. Add some butter on it and also some soup base (Vegeta, Knorr or other mixture of spices and various vegetables). Open the tuna can, add it to the rice, add the salad and you're good to go!

This is a cheap meal but this doesn't mean you're not eating healthy. The carbohydrates will give you the power you need for your strenuous exertion. The protein in the tuna fish will build up and replace used muscle tissue. And the fibers and vitamins form the salad will keep you fresh and healthy. Nothing is cooked too much (apart from the rice being boiled) so you won't loose any nutritional value from this food.

The pictures below describe the process of preparing this sportsman's meal.

Eat well and go outdoors! Cheers!

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  1. Excellent post, and ironically, one of my favorite quick meals. Something else I do is mix balsamic vinegar and extra virgin olive oil really well, then mix it into the salad and tun and put it over the rice. Also very, very yummy and super healthy. The EVOO give you the extra healthy fats that your body needs. In fact I'm eating that now.

  2. Wow, Samantha! Thanks for the tip!

  3. Very important. It should be whole rice,so u get complex carbs. Otherwise is not so good:)

  4. I should look for that. Can I find it in these type of plastic bags for fast and convenient cocking?

    This link explains the difference:


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