CYCLING PERFORMANCE TIPS - Last updated: 1/2/2010 HOMEMADE RECIPES snacks and energy bars Energy bars are a convenient source of Calories for use before, during, or after exercise. Most contain about 200 calories per serving/packet. Originally intended to be a convenient energy sources for refueling during workouts, markets have developed for bars before and after workouts, for women, for those trying to lose weight, for those on 40-30-30 diets, and for those on low-carb diets. Carbohydrate is the most important and usually main source of energy for during-exercise bars. Bars marketed for recovery (after exercise) often contain protein, generally about 20% of calories.
Although claiming that protein enhances recovery, the science is light. And of course there are the usual questions such as the following (fill in the name of any commercial product): Q.I just read your article on "CYCLING PERFORMANCE TIPS - Optimizing Personal Athletic Performance - >ENERGY BARS, ENERGY GELS - ARE ADDITIVES HELPFUL?? " Recipe #1. Energy Gel Recipe. Have you ever built a huge camp fire while you’re out camping with friends or family and stepped back with an admiring look on your face and exclaimed “Now that’s a fire”? Or upon building what you deem is the world’s best sandwich you say out loud for all to envy “That’s what I call a sandwich”.
Why are we so proud of ourselves when we build, create, develop, or even destroy something? I believe it’s because we did it with our own hands. There’s a sense of pride and satisfaction that we get when we make something on our own as opposed to going down to the store and merely buying it. And as an added bonus 9 times out of 10 it’s a lot cheaper to make something than buy it. A couple of weeks ago I was thinking about all of the training rides that I have planned in preparation for doing the STP and how I’m going to have to figure out how to eat on the bike if I’m going to do a double century in a reasonable amount of time.
If you haven’t had a gel before you don’t know what you’re missing. Homemade Energy Gels. My various recipes and attempts at creating home made energy gels.1st May 2009.Jim Ley, Jibbering.compart of Sports. Energy Gels Energy Gels are available from many suppliers, such as SiS, Gu, Powerbar, or my favourite Hammer. However they don't come in the combination of flavours and ingredients that I like. My favourite flavour is the Hammer Apple Cinnamon flavour, however I also like Caffeine in my gels, which Hammer only includes in the Tropical and Espresso flavours which I'm not such a fan of. Gels are also expensive, one pound each, or 18 for 26 serving jug, so taking four an hour as I do when running, soon adds up. If you're in a hurry and just want to know about the final apple cinnamon gel recipe or successful berry gel recipe, you can skip all the experiments, and go straight to them..
Google turned up few recipes about making your own gels, much discussion on forums and the occasional page, but nothing that had real recipes with ingredients, amounts and methods. The Ingredients. Make Your Own Homemade Energy Gel | Page 2. I'm a regular guy who likes to ride, race and tinker with mountain bikes. I also have the urge (since childhood) to take stuff apart to see how it works. Usually this behavior has helped me accumulate a good deal of worthless broken stuff. But one day, while cycling with my buddy Dave, my curiosity turned to goop. Specifically, PowerBar Gel and GU. Dave and I are the kind of guys that ride really hard. Skip to the recipes. Flashback to Three Months Earlier I'm at the local farmer's market buying Clover honey because of its reported benefits for combating allergy symptoms. Flashback to Present So one rainy day later I was taking apart my PowerBar Gel. More: 8 Tips to Lose Weight from Cycling The United States Department of Agriculture does a good job of getting those nutrition facts into their database.
The first food item I looked up in the database was honey. Suddenly, I find that molasses has a ton of potassium. More: Determine Your Century Nutrition Plan Skip to the recipes. Vegetarian Recipes for Athletes. If you like plant-based recipes you’ll love our plant-based fitness guide. Click here to get it free. Don’t worry, the link opens in a new window and you can continue browsing all our great recipes. Smoothies and Sports Drinks Granola, Energy Bars, and Running Food Pasta, Risotto and Polenta Pizza Tofu and Tempeh, and other Soy Assorted Beans and Lots o’ Lentils Soups and Stews “Burgers” and Seems-Like-Meats Other Sandwiches and Wraps More-than-Salads Sides (and Stuff that Doesn’t Fit Anywhere Else) Sneaky-Healthy Desserts. Spicy Cacao-Banana Raw Energy Bars. Running Fuel Recipes and Guidelines.
Vegetarian, vegan, or neither, what you eat around your workouts plays a big role in how you perform and recover. Conveniently for plant-based eaters, this diet is a natural fit for the common workout nutrition guidelines that focus, in general, on “lots of carbohydrate, a little bit of protein.” Here you’ll find articles on what to eat before, during, and after your workouts, as well as information on protein and other important considerdations for athletes. And of course, to help you meet these guidelines, several standby recipes that make getting the nutrition you need easy, convenient and tasty. Guidelines for fueling your workouts 10 Simple Guidelines for Eating Healthier than Ever 5 Keys to the Pre-Workout Meal Everyone Should Know The Least You Need to Know About Fueling Your Run The 7 Secrets of Post-Workout Recovery 10 Foods Worth Eating Every Single Day The Vegetarian Athlete Diet Protein: A Primer for Vegetarians Protein for Vegetarians — A Simple Guide to Getting What You Need.
Homemade Energy Bars.