Nutrition

Energy Bars & Food

PISTACHIO AND APRICOT POWERBALLS

Makes 10 balls

Ingredients 

– 100g of American pistachios, de-shelled.

– 140g of dried apricots.

– 2 tbsp of rolled oats.

– 4 tbsp of peanut or other nut butter.

Method:

Put all the ingredients in a blender and blitz until well combined.

With wet hands, squash the mixture into balls about the size of a walnut.

Store in an airtight container the and save them for your next ride, they should lasts for around four days.

5 MINUTE ENERGY BARS

  • 1 cup of almonds (or any nuts, I used almonds and cashews)
  • 1 cup of dates
  • 1 cup of mixed dried fruit

Mix all 3 ingredients in a blender until stuck together, flatten mixture to around 2cm thick, wrap in cling film and place in the fridge. Remove after an hour and cut into chosen bar size. Done!

These can be wrapped individually and kept in the fridge or freezer to be used as a handy snack on the bike!

TASTY FLAPJACKS

Makes 12

Ingredients:

  • 3/4 cup unsalted butter
  • 1/4 cup caster sugar
  • 1/3 cup golden syrup
  • 2 1/2 cups  rolled oats
  • 1/2 cup  dried fruit

Method:

  1. Pre heat oven to 180 c.
  2. Put butter sugar and golden syrup in a pan and melt over a low heat until smooth.
  3. Add oats and dried fruit till all the mixture is combined .
  4. Use a silicone mini muffin tray pressing the mixture firmly down till level.
  5. Bake for 15 to 20 mins until just turning golden brown remove carefully and leave to cool on a rack

RICE KRISPIES CAKES

  • Rice krispies 10oz
  • Dried Fruit 5oz
  • Toffee 5oz
  • Marshmallows 5oz
  • Butter 5oz
  • Chocolate to coat on top

Melt toffee marshmallows and butter over a low heat then add dried fruit and rice krispies once all the rice krispies are coated place in a lined baking tray and place in fridge until set.

Once set heat chocolate over low heat then spread over top of rice krispies then place back in the fridge for the chocolate to set.

Then cut into squares which fit in your back pockets.

BITTER CHOCOLATE & SEA SALT STICKY BITES

Ingredients
– 1 cup uncooked sticky rice
– 1/2 cup uncooked rolled oats
– 2 cups water
– 1 tablespoon brown sugar
– 2 tablespoons bittersweet
– chocolate (chips or shaved)
– 1/4 teaspoon vanilla extract
– dash of sea salt
– Top with 2 tablespoons shaved bittersweet chocolate and ½ teaspoon sea salt

How To Make Them
– Combine oats, rice, and water with a dash of salt in a rice cooker and cook. Let cool to the touch.
– In a medium bowl, combine the cooked rice and oats with the remaining ingredients.
– Stir to incorporate the flavor throughout the sticky mixture.
– Press into an airtight storage container or shape as individual bites. Sprinkle with chocolate and salt (be careful not to add too much salt).
– Place sticky bites onto a sheet of plastic wrap. Cut the wrap into rectangles, then fold the wrap over and twist the ends shut, like a hard candy wrapper.

Tip: Oats do not contain gluten, but they are often processed in plants where wheat products are made.

Per Serving: Energy 101 cal, Fat 1g, Sodium 197mg, Carbs 20g, Fiber 1g, Protein 2g, Water 64%

Hydration

Sports Drinks

Sports drinks are really easy to make – not to mention a lot cheaper than buying expensive bottles in shops.

All you need are a few ingredients and a little bit of imagination.

There are three main types of sports drinks; isotonic, hypertonic and hypotonic.

Each drink serves a different purpose depending on what type of training you are doing

ISOTONIC DRINKS

They are designed to quickly replace the fluids which are lost by sweating. They also provide a boost of carbohydrates.

The body prefers to use glucose as its source of energy. Sometimes it is better to consume isotonic drinks where the carbohydrate source is a concentrated form of glucose.

They are commonly drunk by athletes, especially middle and long distance runners, but all professional sportspeople use them in their daily training regimes.

When to hydrate?

The golden rule: drink before feeling thirsty, (and also eat before feeling hungry), absorbing small sips on a regular basis. If you feel thirsty during an exercise or a race, it would be too late to drink: the sensation of thirst indicates a significant loss of water which will be difficult to recover. Do not ingest too large quantities at a time as this would slow down the stomach activity which is limited to approximately 750 ml per hour.

Every two percent of body weight lost in water implies a decrease of 10% of the physical abilities! That’s why it is essential to hydrate properly before, during and after the effort.

Isotonic Sports Drink

For exercises two hours or less

Prepare a cup of green tea (or another herbal tea, what taste you prefer). Dissolve 30-40 grams of sugar into it. Add a pinch of salt. Complete it to a litre with water. Cool it down in the refrigerator and drink within 24 hours.

You can replace tea+sugar with 50 cl of fruit juice and complete to a litre with water.

For exercises more than two hours

Prepare a cup of green tea (or another herbal tea, what taste you prefer). Dissolve 30-40 grams of sugar and 30-40 grams of maltodextrin(1) into it. Add a pinch of salt. Complete it to a litre with water. Cool it down in the refrigerator and drink within 24 hours.

You can also replace tea+sugar with 50 cl of fruit juice and complete to a litre with water.

If you use fresh fruit juice, filter it. Otherwise, it will be hard to drink from your bicycle bottle.

Drink one: Fruit Academy

You will need:

  • 200ml ordinary fruit squash
  • 800ml water
  • A pinch of salt
  • Mix them all together in a jug and cool down in fridge.
  • Drink two: Thirst Burst

    You will need:

  • 500ml unsweetened fruit juice (orange, apple, pineapple)
  • 500ml water
  • Mix them all together in a jug and cool down in fridge.
  • Drink Three: Feelin’ Fruity

    You will need:

  • 50-70g sugar
  • One litre of warm water
  • Pinch of salt
  • 200ml of sugar free squash
  • Mix, cool and drink

HYPERTONIC DRINKS

Hypertonic drinks are used to supplement your daily carbohydrate intake. They contain even higher levels of carbs than isotonic and hypotonic drinks.

The best time to drink them is after exercise as they help your body to top up on muscle glycogen stores. These are your valuable energy stores.

In very long distance events such as marathons, high levels of energy are required.

Hypertonic drinks can also be taken during exercise to meet the energy requirements.

However, it is advisable to only use them during exercise alongside isotonic drinks to replace fluids.

Make your own – You will need:

  • 400ml of squash
  • One litre of water
  • Pinch of salt
  • Mix, cool and drink

  HYPOTONIC DRINKS

Hypotonic are designed to quickly replaces fluids lost through sweating. Unlike isotonic and hypertonic drinks they are low in carbohydrates.

They are very popular with athletes who need fluid without the boost of carbohydrate. Jockeys and gymnasts use them regularly.

The best time to drink them is after a tough exercise work out as hypotonic drinks directly target the main cause of fatigue in sport – dehydration – by replacing water and energy fast.

Make your own – You will need:

  • 100ml of squash
  • One litre of water
  • Pinch of salt
  • Mix, cool and drink