Consuming the usual race nutrition of gels, sugary drinks, bars and gummies work for a time, but long training days or races require more satiating snacks. Some of the classic choices such as chips, pretzels and granola bars are all typically store bought. The downside to this is that they’re loaded with unnecessary preservatives, high levels of sodium and sugar and packed in environmentally unfriendly waste.
Fortunately, you can prepare a bunch of snacks before a long ride or race. Here are three recipes that are easy to make, store and consume when on a long training ride or during a race.
Sweet and Salty Energy Bites
- 1 cup old-fashioned oats, quick oats work too
- 2/3 cup toasted coconut flakes
- 2/3 cup roughly chopped almonds
- 1/2 cup nut butter of your choice
- 1/2 cup ground flax seed
- 1/3 cup honey or agave nectar
- 1 tsp vanilla extract
- 1/4 tsp sea salt
Related: Oatmeal hemp energy bites
- Stir all ingredients together in a medium bowl until thoroughly mixed.
- Cover and let chill in the refrigerator for half an hour.
- Remove from the fridge and roll into balls of whatever size you would like. Store in an airtight container and keep refrigerated for up to 1 week, or freeze for up to 1 month.
Chocolate Caffeine Bars
- 4 tbsp instant coffee powder
- 1 1/2 cup plain flour
- 1/4 cup ground walnuts
- 1/4 cup cocoa
- 1/4 cup brown sugar
- 1 tsp baking powder
- 1/2 tsp bicarbonate of soda
- 1/2 cup buttermilk
- 1/2 cup canola oil
- 1 egg
- 1/3 cup peanut butter or chocolate hazelnut spread
- Preheat oven to 350 F. Lightly oil 6 large muffin tins.
- Combine flour, ground nuts, cocoa, brown sugar, baking powder and soda in a bowl.
- Whisk together buttermilk, oil, egg and nut butter until smooth. Pour into dry ingredients and mix quickly until just combined.
- Fill each tin to 3⁄4 full. Bake for about 20 minutes. Allow to sit for 5 minutes before transferring to a wire rack to completely cool.
Homemade Potato Chips
- 2 medium Golden Yukon or Idaho potatoes, peeled and sliced into half-centimetre slices on a mandolin or other handheld slicer
- 3 tbsp olive oil
- freshly ground pepper
- any other spice combination you desire to flavour the chips
- Preheat the oven to 400 F.
- Slice the potatoes into a bowl and immediately toss them with the oil. Season lightly with salt and arrange them in a single layer on a baking sheet.
- Bake in the oven until golden brown – about 12–15 minutes. Season again lightly with salt and pepper or preferred spices when they come out of the oven. Transfer to a rack to cool for maximum crispness.