The HUB's Menu

We have you in mind when we designed our Menu for pre- and post-ride nutrition with healthy choices for healthy, active people

We’re new to this F&B game but what we do know is that:

  • 1. You have to consume the Right Calories, but that it’s also wise to avoid cutting calories when you’re in stressful, long or high intensity training periods or close to an event,
  • 2. that Carbohydrate is the body’s primary energy source for cycling, However, indulging in too many sugary carbohydrates in a regular daily diet can have a negative impact on recovery, energy levels and health.
  • 3. And so, to avoid the effect of large servings and refined sugar, we will offer fist-sized portions of low-glycaemic carbohydrate:-

    ‘slow-burn/release’ carbs such as wholegrains - oats at breakfast, a wholegrain sandwich at lunch and perhaps some wholegrain rice or quinoa with your evening meal and fruit, vegetables, packed full of nutrients, with each meal or snack.

    GI measures how fast a food causes your blood glucose to rise. Glucose has a GI of 100. Here are some examples:

    • Sushi rice, favored by the pros, has a GI of 85.
    • Gatorade has a GI of 89 and GatorLode has a GI of 100.
    • Power & Clif Bars have GIs ranging from 50 to 60 depending on flavor;55 is considered a low GI.
    • Gels generally have a high GI near 100.
  • 4. Protein is often thought of as muscle food and not relevant to cyclists, but getting adequate protein into your diet will support your health, immune function and recovery.

    Responsible for tissue maintenance in the body and playing a vital role in immune function, it follows that your recovery will be sub-optimal if you are accelerating muscle damage through training while not meeting your protein needs.

    And so we offer you just enough healthy, lean protein with our meats, soya and other beans and pulses dishes and mid-morning and mid-afternoon snacks.

    We open our gates at 7am so that we can offer:

    'The Racer's Breakfast' - a pre-ride, rapidly-digested, low-fat, carbohydrate-dominant nutrition meal - to have 90 minutes before hitting the road.

    'The Big Fuel Breakfast' – eaten several hours before a ride eg. oatmeal with blueberries and/or 2-4 eggs.

Click here to view other 'Pit Stop Perks'




Contact Us

We would like to assist in building up an outdoor sports and bicycling culture, by working and 'playing' with not just the sports elite but also with the recreational 'daytripper' individuals and families, Associations, NGOs and related Sponsors to organize Family Outdoor Fun Days etc

If you’re coming in groups of 5 or more to The HUB and would like us to know your pre-requirements and preferences so that we can be ready for you or to discuss organizing an event on our Estate,
please call Shamini @ +603 9021 7688, or
email: holly@tanahtara.com