Diet Of A Professional Cyclist

Everything I eat in a day - my nutrition as a professional athlete
Instagram: harry.sweeny
Twitter: harry_sweeny
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ANZAC Slice Recipe:
1 1/4 cups plain flour
1 3/4 cups Rolled Oats
1 cup sugar
1/2 cup Shredded Coconut
75g butter melted
75g Coconut Oil
2 tbsp golden syrup/honey
1/2 tsp Coles Bicarbonate Soda
2 tbsp boiling water

[@GerhardVA]

Probably the best nutrition video made by a pro cyclist I’ve seen so far besides Alex Dowsett 🤝 This is the content the people need 🤘🏻

[@HarrySweeny98]

Thanks for the support! Let me know what else you’d like to see

[@82vitt]

Dowsett doesn't understand nutrition though, so the educational value in his video is 0.

[@EM-wd2vg]

Proof that healthy food doesn't have to be boring, one of if not the best video I've seen on cycling nutrition.

[@HarrySweeny98]

Absolutely! Glad you enjoyed it

[@PatrickLino]

Might be the best pro cycling video I've seen. Practical, easy to follow, and transparent. Thanks Harry!

[@HarrySweeny98]

Glad you enjoyed it!

[@danm9297]

Yep awesome!

[@RKZTHEMOVIEE]

i'm totally agree, that was great

[@stevemunro9137]

Thanks Harry, I really enjoyed this detailed video. Its was more MasterChef than ProCycling which was great! I would be interesting in seeing a similar story about your rest day nutrition.

[@HarrySweeny98]

I’ll try and do that 👌

[@tomflaherty1418]

Absolute legend. Great recipes - healthy, easy, and all with a relaxed attitude and good sense of humour. Keep up the great work Harry.

[@rina1143]

i'm in recovery from an eating disorder and this is all so helpful and inspirational. i've struggled with anorexia for 20 years and i'm currently trying to reintroduce lots of foods back into my life. especially carbs have been a big challenge for me. thank you for sharing all of these delicious looking, healthy meals. this is what i need - tempting myself with real, delicious and nutritious food 🧡

[@Bellerophon17]

I knew you were a pro when I saw that onion dicing technique. Awesome video, I will buy the cookbook when you bring it out!

[@HarrySweeny98]

Hahahaha done 👌

[@p3trinho]

Watching the video every once in a while. Love the approach and the scientific evidence behind that. Keep it up Harry!

[@Bobbytrickster]

Massively refreshing to see and your comments on weight and cycling. As a trained chef but also someone who is an avid cyclist but at the same time plagued with the disordered side of eating, this has really helped me👍🏻

[@HarrySweeny98]

Glad it helped you out 👌

[@claywalsh6853]

Struth Harry - From Pro cyclist to Pro chef one day. Thanks for stopping to help fix a flat a few years ago out near Nudgee beach ;)

[@NarenHariOfficial]

Nice video. Would like to see the core and strengthening stuff as well

[@dieterloos7382]

yea same

[@leedenton870]

Yeah me too ✋️

[@HarrySweeny98]

I’ll see what I can do!

[@rayjohnson3617]

If I could add, how you mix your core and strengthening within your program. Thanks in advance Harry.

[@stevenbolduc9869]

Wow amazing to see such great quality content! Pleasure to watch, your channel will surely grow! Such quality food you are eating!

[@joshpower1073]

We have the same bars but in the UK is flapjack made with golden syrup which is goated

[@HarrySweeny98]

Absolutely slaps for training 👌

[@tarajones-legros3661]

Oh my gosh! What a lovely and surprising video from you! Thanks so much!! Keep the cooking videos coming. Very helpful and fun to learn new recipes. Well done!!

[@2K9s]

Thanks for the Anzac recipe. Hope your season is going great and you’re doing well.

[@andybrook-dobson726]

This video is superb - I found it really interesting. Love some of your recipes and you’ve inspired me to finally get round to making my own pasta.

[@lemanoosh1613]

King! I didn't know it was even possible to cook (and make....) such healthy food. Congrats and thank you for the inspiration. Learned a lot here.

[@cormacmcgeough2122]

Practical and professional. Great vid.

[@HarrySweeny98]

😉

[@miketumelty8183]

Great practical advice, but sort of doubles as a home cooking show! Man, I'm starving....love it!

[@matrat5660]

Love to cook myself, would be awesome to get more videos like this with tips and recipes on meals/snacks for athletes!

[@HarrySweeny98]

Sounds good 👌

[@markusbugge2202]

Keep making videos! I really enjoy them

[@andybrook-dobson726]

One of the things I do with my smoothies is to have a large handful of kale or spinach so that I get a load of dark leafy greens in as well

[@bikeblab8197]

Best insight on this topic on KZbin! Amazing.

[@ЈованМитев]

Great Video Harry, Im enjoying this!❤️

[@HarrySweeny98]

Thanks Mate!

[@SkramHD]

Dude, those recipes have inspired me for sure! Videos are sweet thanks for posting them! Do you meal prep anything? I really enjoy cooking, but some days after work or training its the last thing i feel like doing...

[@HarrySweeny98]

Glad you enjoyed it! No I don’t meal prep because as long as I have the basics like rice or pasta cooked it’s usually really quick to finish off the meal in a more creative way

[@perrymcguire3806]

Another great video - really interesting and inspirational! Good luck for the forthcoming race season

[@marktahu2932]

Harry you should look into commentating on races as well, you could join the team on SBS. I mean that alongside pro-athlete cooking and your interviews of other cyclists.

[@sammyhed]

Damn Harry got the knife skills

[@Sammmmmmmmmmmm.]

Good sauce mate. You’re so right, just eat good natural food and so much of the complexities around sports nutrition aren’t a worry

[@arsenalredarrow6288]

Great video bruv! I just have to say I love your kitchen.

[@MMa017]

Oww Harry! Such a nice guy. Hope you keep uploading much more videos like that and showing us the life of a pro cyclist. So nice👌🏼

[@HarrySweeny98]

Glad you enjoy it 👌

[@MMa017]

@@HarrySweeny98 How much time are you use to taking after having breakfast to digest?

[@stevepayne3076]

Cracking video, Harry - cheers, mate!

[@HarrySweeny98]

🤝

[@gregoirewolf4222]

Thanks for this video that can help us to have ideas ! Maybe you could make more recipees !

[@gheorghefalcaru]

NO DOUBT THE MOST IMPORTANT THING FOR A PROFESSIONAL ATHLETE IS TO HAVE A STRONG AND TOLERATING STOMACH - AND OF COURSE GOOD SLEEP - EVERYTHING ELSE CAN IS SECONDARY!

[@pierrex3226]

Very nice. You got to start making your own bread, sourdough ofc! You'll never want to eat that sad toast again. I've baked well over a hundred loaves myself, the process is super forgiving, and worth it!

[@grantmckay7014]

Great idea to make Anzacs as a large slice.

[@andrews3320]

awesome video, thanks. if you're into making food from scratch, you could make oat milk in your blender or cashew milk or soy milk even. keep up the great work, Sweeny!

[@ppawlows2000]

Good thing you are young and extremely active because there is quite a bit of junk in your diet that less active people would not get away with. Thanks for posting this video as it was interesting to see what a pro eats in day.

[@HarrySweeny98]

Glad you enjoyed it

[@jesst974]

Such a great video with some delicious meal ideas 😍

[@ferarroyo8541]

What a nice video. The best I have ever watched from a pro-cyclist. Thank you very much Harry.

[@HarrySweeny98]

Glad you enjoyed it!

[@adamchoate1550]

Thanks from Oregon US., Harry!

[@notmyrealname6272]

Oh my. You must be the best fed cyclist in the peloton! Wow. All I hear on other videos is restriction and misery. That was riveting. (Subscribes immediately..)

[@HarrySweeny98]

Glad you enjoyed 🤝

[@AM-yb1ez]

I used to fast after riding and it was killing me, for the last month or so I've been having frozen banana protein smoothies and I feel 10x better, and it curbs my hunger and my weight loss is going so much better now.

[@SharpFitnessLook]

Love those AZACK biscuits when I was in OZ,

[@conorjones8811]

Great video! Very practical eating advice.

[@trvlnlight]

You have a new fan now!

[@HarrySweeny98]

Glad you enjoyed it

[@thepressroomcyclingpodcast]

Awesome mate! Keep ‘em coming

[@n22pdf]

Great vid Harry thanks for creating this.. 🤩🚴🚴🚴👍 good luck for all your upcoming races

[@HarrySweeny98]

Cheers mate!

[@McDonaldPhotography]

Good on ya! Simple wholesome food… ride well.

[@HarrySweeny98]

Cheers mate!

[@WormyFried]

I never ever comment on youtube videos, but i really liked this one

[@HarrySweeny98]

Glad you enjoyed it, I’ll make some more 👌

[@francisgerz1281]

Woaw this is haute cuisine ...

[@onlyonecjb001]

Harry, great video. Thank you. Perhaps a suggestion for a future video would be an example of your go to core workout. Thanks.

[@HarrySweeny98]

Glad you enjoyed, I’ll make that happen 👌

[@onlyonecjb001]

@@HarrySweeny98 thank you 🙌🏻

[@duiliopaterno3780]

Superb Athlete ! Superb Diet 👌🏻🌟

[@BuSh24MiN]

great video love your channel harry

[@jonathantyler7327]

Great video Harry. The food looked truly delicious. Question: you seem to have a lot of sugary items. How do you find this on your daily energy levels? Do you find you’re constantly in peaks and troughs? I gave up carbs a year or so ago to help sustain my energy (I compete at age group triathlon standard) and it worked well.

[@HaldenVega]

love this type of content! thanks for sharing mate

[@HarrySweeny98]

No worries!

[@Zozas_The_Cyclist]

Durianrider will love this video as much as I did. Full on carbs as much as you need and not counting calories!!

[@HarrySweeny98]

Glad you enjoyed it

[@jasocaz]

Great video. Initially I thought it was crazy that you’re not weighing your food, but one thing I’ve noticed is that people who are intuitive eaters tend to eat healthier food, so they rarely rack up excess calories. How many grams of protein per kg of body weight do you think you usually eat?

[@HarrySweeny98]

Absolutely right 👌 I’d say on average I have no problem hitting 1.5g/kg, that said some days are more some days less obviously

[@optimuspine4288]

@13:38: Kania paprika spice? I can't believe you're shopping at LIDL, your competitor's sponsor :D !

[@rogermcintosh23]

Loving the chanel Harry. Cheers (Roger)

[@dileno]

Some super ideas there! Thanks a lot. Going to copy a few ones here :) you got any recipe collection somewhere?

[@HarrySweeny98]

I might have to put one together 😉

[@dileno]

@@HarrySweeny98 Yes please, do!

[@calerenteuber]

Great video, very informative and to the point, thanks for sharing!

[@HarrySweeny98]

Glad you enjoyed it!

[@billmcbride7816]

Excellent video! Looking forward to more

[@whynotride327]

First, I just found your KZbin channel and I think you do a great job. The "having a beer with Matteo" was very entertaining. That said, for the recipe ingredients you provided for the ANZAC, can you provide the instructions as to how to put it together properly?

[@dlbutler]

Don't know if this helps, but I remembered seeing this recipe on "Tasting History with Max Miller": kzbin.info/www/bejne/b3-oqq2prc-WaNk

[@cormacatcyclesierranevada1451]

Flapjack or Anzac slice, what's the difference? You don't seem to mention if you use organic oats. Regular oats can contain a lot of glyphosates. Likewise for the soya milk and I thought this led to increases in estrogen (and reduction in testosterone) in men. Which would explain why all the men that drink soya milk are a bunch of fairies mate.

[@guycalabrese4040]

You got some skills! I would enjoy that lamb, gnocchi and broccoli dinner any saturday night with a glass of red!

[@HarrySweeny98]

Go for it!

[@foodstartup]

Absolutely amazing! Thank you for taking the time to share this with us. May I ask did you have electrolyte carb mix in all 4 bottles during your ride or just the 2 bottles to start?

[@HarrySweeny98]

Usually only the first 2 when training and if it’s hard I’ll take every tabs but I don’t sweat a whole lot of salt

[@foodstartup]

@@HarrySweeny98 Thank you for taking the time to respond! I am excited for your growing success at the TDF and on KZbin!!

[@brendancycling12]

Really enjoyed the video! Keep it up!

[@macrowinphone]

As soon as u took the peanut butter I had to pause the video to go for a spoon XD, loved the video! I've seen you did not eat or mention junk food through the video, how do you treat these? Do you eat any during or after a workout as a treat for the effort?

[@HarrySweeny98]

I usually find that when I eat really well (enough) I have very little cravings for that, but when I do I usually would replace the carbs from my recovery shake with haribo or whatever it is :)

[@durianriders]

Good vid mate. You are a natural in front of the camera. CICO is a life prison sentence for sure. Go by desire to eat vs limiting the volume you eat. Anzac is good. Just make them low fat as possible. The fat we eat is the fat we wear. Even in lean athletes too much fat will trigger insulin resistance as dietary fat blocks the insulin receptor sites. Also excess dietary fat causes red blood cells to stick together due a spike in clotting factors. Keep fat under 10g a day for a month and watch your wkg go up. No hunger. Just fat restriction. Up the sugars and watch the watts boost! Skip the stimulants like cacao/coke etc post training. You want to lower cortisol post training so you can repair and restore. Stims raise cortisol. Just use table sugar. SO cheap and makes the legs feel the best. Sucrose is the most important nutrient for humans and many other animals.

[@anujkalmane7015]

Could you do a video showing some quick recipes or maybe even how you manage your time, because cooking 2-3 times a day isn’t possible for most of us with training and the rest of life.

[@HarrySweeny98]

I’ll see what I can do 👌

[@leedenton870]

Good knife skills Harry 👏 👌 👍

[@jjflash30]

Great video! Really enjoyed watching. Thanks!

[@HarrySweeny98]

Glad you enjoyed it 👌

[@mtb71]

Great video - thanks for sharing

[@HarrySweeny98]

👌

[@marcpalmer3659]

Question mate love your cooking I can't have egg or dairy what could I substitute to make the sweet potato pasta you had with lamb

[@jasonsimpson4805]

Thanks so much for sharing this super helpful information. Keep up the excellent work!

[@HarrySweeny98]

Glad you found it helpful

[@WeirdNeville]

Really interesting and good meal ideas there. Currently losing weight so this made me super hungry. I hope they pay you well enough to afford all this high quality food - that's the protein we'd feed our family for a week on!!

[@Elmahry48]

Great video

[@HarrySweeny98]

🤝

[@quvenju]

Brilliant video , thank you for sharing with us mortals 🫡

[@HarrySweeny98]

Glad you enjoyed!

[@io8787]

really really nice video, informative and simple...btw, last time I had Nesquik, I was probably 6yo 😂

[@EvilestGem]

So that's some sugar with sugar then some more sugar added to sugar all topped with sugary sugar and a hint of protein?

[@Fun-pf9lw]

Loved this video!

[@HarrySweeny98]

Glad you enjoyed it

[@johnsasser8167]

Making Anzac biscuits now haha

[@ststelmo]

Inspirational. More recipes please 😀

[@rafasvideochannel]

Thank you for sharing the foods that you eat. I’m surprised how much servings eat and still being lean. Do you recommend any cook book I like the kinds of food that you made?

[@jimjamthebananaman1]

I really enjoyed this. Out of curiosity: why do you not do your efforts on a turbo trainer rather than outside? I live in scotland so we don’t have the luxury of decent weather but I’ve found a lot of the pro cyclists/triathletes in the UK tend to do their “fast stuff” on the trainer just for consistency and reduce the likelihood of being wiped out by a car

[@HarrySweeny98]

Glad you enjoyed it! I find the feeling of riding a training isn’t the same as being on the road and often my efforts are within a longer ride of 3-5hrs so it would mean either doing 5hrs on the training or a double session. Personally, there’s no real reason for me to do it indoors

[@denisbabebabiar]

Amazing video! Thank you a lot.

[@paulsolon6229]

No. Just eat the oranges. Not blended

[@nikko8650]

You should do Colombian Arepas or empanadas

[@johnjackson7162]

Harry, where did you buy the magnetic strip for your kitchen utensils? A very interesting video. Have you been chosen for the tdf?

[@ssaini5028]

Nice channel, great content🔥💪🏼

[@HarrySweeny98]

Thank you!

[@gvs7630]

Great vid. I like to put some peanut butter and dark cocoa powder in my recovery shake to get some fat in too. Tastes amazing.

[@awesomeprunes]

God, all of that looked super delicious.

[@MarkJones-yo5mx]

Keep up the awesome content mate

[@HarrySweeny98]

Cheers 👊

[@SchutzReborn]

Nice video. After cycling career, you have a chef profession you can fall back on.

[@troycollett8540]

Do you eat much rice outside of racing? Geraint Thomas said he finds it hard to eat rice at home because he eats so much during a race

[@jitzelubolund]

So no dairies, no eggs? I love eating scrambled eggs especially after a long offroad mtb ride (more then 4-7h in which i burn aprox 3-4000 calories), i eat a lot of cheese - all kind of cheese, no yogurt or milk though. During the ride i eat almost anything, snickers or other bars, bananas, something with salt like crackers or peanuts and iso drink and water.

[@HarrySweeny98]

Sorry I think you misunderstood, I usually don’t eat eggs before a ride so I can get more carbs, unless it’s an easy intensity!

[@jitzelubolund]

@@HarrySweeny98 I understand, but do you eat dairies for ex during the week, are they part of your diet or not? Just trying to find a pattern with what you guys eat in order to adjust my own personal food choices. thanks

[@unclespliff_productions]

great video mate, cheers

[@HarrySweeny98]

Glad you enjoyed!

[@henkmogillo7352]

Mate wipe your knife after sharpening, bits of shaved metal stay on it and then transfer to food.

[@MrZobatec]

Yes. Many people don`t do that. Knife is made from inox. Inox is toxic for body.

[@gregmorrison7320]

Nice one you need to share this with Phil Gaimon, he eats about a 1/3 this amount it seems.