NUTRITION
Four energy-filled snacks to make at home for handy on-the-bike refuelling
Most of us have bonked on the bike at some point in our lives! For those newbies falling off the saddle in a fit of giggles at this, it’s actually a serious matter. It’s when your energy (glycogen) stores become exhausted and your blood sugar levels are dangerously low. Symptoms include disorientation, shaking, dizziness and total exhaustion, and to avoid it you need to keep well-fuelled on the bike. While gels have their place in an emergency, many riders find these hard to stomach if taken on a regular basis. For long rides, try carrying food you actually enjoy eating and time your watch to make sure you keep topped up regularly. Turn the page for four on-the-fly recipes and p37 for more cyclist-friendly meal ideas.
If you struggle to stomach sicklysweet energy products, these wholesome Salted Peanut and Apricot Flapjacks are the answer. They’re packed with sustaining energy and electrolytes to replace minerals lost through sweat.
Feast your ride on these Fig, Ginger and Brazil Nut Bites. I wanted these to be a slightly less chewy version of panforte and I’m pleased with the result. Soft and easy to eat, they’re an effective and very tasty energy booster, and a great source of minerals - including potassium, magnesium, calcium and iron - as well as vitamins A and C, and B vitamins. Ener-joy!
Next up, these savoury bites will satisfy those who crave salty snacks on the bike: Mini Nut and Tahini Pasties. These are light, handy to eat on the move and easily digested. Loaded with sustaining energy, they will also help replace electrolytes lost through sweat. They’re crammed with healthy fats and spices, too, which can help reduce muscle inflammation.
In Spain, a typical breakfast often involves cake, and I have to say I’m a fan. These little Carrot Rock Cakes are perfect to grab early morning before training. More nutritious than a traditional rock cake, crisp on the outside, gooey in the middle, and packed with low-GI carbohydrate, omega-3 essential fatty acids and antioxidants. A great start to any day!