Are you sick of sucking back gels and sports drinks all the time?
Are you looking for more real food options to use during exercise?
Over the years, I’ve definitely seen a movement away from commercial sports nutrition products to more real foods on the bike. But what types of foods are going to help your performance?
During the off-season is a good time to try new options – tweaking your strategies as your fitness, training and racing evolves
Carbohydrate foods should be your focus
Try adding some savoury options to avoid flavour fatigue
Something easy to prepare pre-race or the night before
Something the right consistency and texture (so it’s easy to get out of the container, but doesn’t crumble or fall apart)
A good balance of energy/ nutrients - carbohydrates with some healthy fats and a little bit of protein
Something that provides a palate cleanser to avoid getting a manky mouth
Be careful with too much fruit – can adversely affect the gut
Not too high in protein or fat – slows down the digestion of food in your stomach
Where to find recipes to make your own bike fuel
So I put my Sports Dietitian hat on and developed some evidence-based recipe ideas to give you a good hit of carbohydrates, electrolytes and even protein. These recipes will fuel you for what you need but with the advantage of lots of other nutrients as well, including:
These recipes still provide enough fuel for what you need but the advantage of lots of other nutrients as well. I’ve even included some savoury options for those who just can’t stomach any more sweet.
To dive a bit deeper into how to best fuel your ride, take a listen to the Triathlon Nutrition Academy Podcast, EP 46 – Real food ideas for on the bike
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